Ascend Rehab & Running

09/09/2026

The Liphook Colour Run t-shirts have arrived! 🌈🌈

It’s going to be such a fun morning, all in aid of the Liphook Food bank.

If anyone would like to get stuck in and help me throw a load of coloured powder at runners give me a shout.

It’s on September 19th between 9:45-12pm at Radford park in Liphook.

05/09/2026

🔔3 Coaching Spots Available👟

As a running coach and physiotherapist and keen ultra runner, I’m able to provide you with:

Personalised, goal focused training plan.
Regular check ins/ video catch ups.
Strength & Conditioning specific to your training.
Accountability
A plan that brings efficiency but also one that challenges you appropriately.
Fuelling & hydration advice.
Race planning/ guidance.
Support and guidance to help you enjoy running and to achieve your goals.

Don’t hesitate to contact me for a chat. I take on all types of runners. Please take a look at my website for pricing and further info.

09/08/2026

This is what physical stress actually looks like on paper ⬆️.

This graph shows my HRV (heart rate variability) over the last 4 weeks. I ran Lakeland 50 two weeks ago where my score was still in the green.

HRV reflects variation in the time between consecutive heartbeats and is influenced by the balance of autonomic nervous system activity. A sustained reduction can be seen when the body is under increased physiological stress and reduced parasympathetic (“rest & digest” response) activity, which may occur during periods of incomplete recovery.

Running long distances doesn’t just lead to muscle fatigue and inflammation. It temporarily stresses the nervous, cardiovascular, immune, metabolic, endocrine and musculoskeletal systems.

After my initial muscle soreness eased and I recovered lost glycogen stores I did feel better but my physiological markers are clearly showing the need for a much longer recovery. I expect my recovery will still take quite a few more weeks and I will be taking it easy during this time and cross training to reduce tissue loading before I get back fully to it. Everyone’s recovery is different depending on a number of factors but I thought this graph showed my recovery very acurately.

26/07/2026

Lakeland 50

So many great things to say about this event. The support from the crowds and volunteers was immense. This route had themed aid stations with volunteers in all sorts of fancy dress, filling up my bottles before I had a chance to do it myself.
It was a relief to finally get to Kentmere after I managed to miss a turn running down to the bottom of a hill only to have find my way back up to the church, just a little bit added on but no major dramas (never follow the group in front!!)
It was so great to see Liss Runners (Est.1986) Rob Nugent who pulled out an extraordinary effort on the 100 route, Kate Parker and Sue who smashed the 50 and Phil’s sub 10hr 50!
Coming into Ambleside was special, Liz Avery cheering me on with her boys gave me a lift. The crowds lining the street made it almost feel like the finish line but we still had 15 miles or so to go at this point. I also spent at least 35 miles running with Danger Manger (Michael Manger) as we appeared to be pretty much the same pace most of the way round and spurred each other on.

The real hero’s were the volunteers who stayed out supporting all the runners out in the wind and rain up until 10am. One of these was Di CC who set out to hike the 50 and put in such a huge effort through terrible night conditions not giving up!

I trained hard for this but most importantly I did this to help raise funds for MOVE AGAINST CANCER who hopefully will be able to help inspire others to maybe one day take on a challenge like this. We have raised more than £700, thank you so much to everyone who has donated.

15/07/2026

I am very excited to be sponsoring Liphook’s Colour Run this September!

https://www.facebook.com/share/p/1HTsU4wrXp/?mibextid=wwXIfr

Meet our latest stall sponsor, Rosie from Ascend Rehab & Running.

Rosie is a certified running coach AND physiotherapist, which basically makes her your running go to!

Whether you're nursing an injury, getting back into running, or just want to run stronger, Rosie is here for all of it — right here in Liphook.

Give her a warm welcome!

11/07/2026

🔔5km PB alert🔔Coaching client Shaun has been working really hard over the last 6 weeks to try and break his previous record and he managed to do it today at his local park run with an impressive time of 18:11👏. Well done Shaun! I’m so impressed with his dedication to training around busy family and working life.
We’re mixing things up and his next goal is his first 50km ultra in autumn.

07/07/2026

Thank you so much to those who have very generously donated to my fundraising page for MOVE AGAINST CANCER it really means a lot to me.

I am extremely fortunate to be well enough to be able to run regularly and take part in events I have dreamed of doing for a while. For many people going through gruelling cancer treatment it isn’t as easy. I know first hand how vital exercise has been for my mental health and how it helps so many of us going through tough uncertain times. MOVE AGAINST CANCER are helping people redefine what it means to live with and beyond cancer though becoming more active.

It’s less than 3 weeks until I take on and I’m a mixture of excitement and nerves right now.

12/06/2026

A little update on my next trail run & sauna event due to take place on August 2nd 9:30-12:30pm on

The run will be approx 5-6km of hilly trails at a social pace. We will then return to the farm for 90 minute session in Orna the sauna led by Christine.

Please contact me if you are interested. I will post a leaflet with further info.

18/05/2026

Liss Runners training camp 2026 🏴󠁧󠁢󠁷󠁬󠁳󠁿
What a blast! Welsh cakes, epic ice creams in Brecon, park run, mountains, reservoir, waterfalls and more Welsh cakes! All in 3 days with an awesome group of people. 🏔️

13/04/2026

This summer I will take on my biggest running challenge to date, the Lakeland50 (yes that’s 50 miles not kilometres, my family don’t quite understand!)

As anyone who knows me well knows that running is a huge part of my life and has helped me massively cope with much darker days over the last 10 years.

I feel it is time to give back and help such an important cause for young cancer sufferers. So please come and support me now and send over a few pounds.

Thank you.