The Run Doc: Running for Healthy Ageing & Longevity

01/09/2026

POST-MARATHON RECOVERY ❤️‍🩹 = REVERSE TAPERING

Today would have been Mum’s birthday. ❤️ She would have been ecstatic seeing one of her grandchildren complete another marathon.

In her memory, I laced up my adidas Evo SL with its pink accents, and gently got moving.

My body is still only 60% recovered from TCS Sydney Marathon presented by ASICS so today wasn’t about fitness; it was about movement.

Reverse tapering means gradually rebuilding training after a marathon: first prioritising recovery, then easy running, before progressively restoring volume and intensity. The first week is about patience, not proving fitness.

Sometimes, the best way forward is simply to take the next gentle step.

For Mum. 🌸

Send me a DM or message RECOVERY for a comprehensive evidence-based recovery plan after a marathon.

19/05/2026

15/05/2026

DO IT FOR YOUR FUTURE SELF.

Not for applause.
Not for the medal.
Not even for today.

Run for the version of you at 35km who refuses to fold.
For the mornings when discipline beats motivation.
For the quiet confidence built through hard, unseen sessions.

Every hill. Every rep. Every tired step compounds.

That’s the Run Doc truth: consistency creates capability.

The strongest athletes aren’t made in comfort — they’re shaped by repeated choices when quitting feels easier.

Train now so your future self can stand taller later.

Because one day, the pain of training becomes the power of resilience.

12/05/2026

Longe-Vitality Wednesday:
“Introduction: Our Journey Begins” 🙏🏻

The air was cool, and there was the kind of pre-dawn stillness that carries both nerves and promise. I stood at the start line of a race that would test everything I thought I knew about myself.

It was my first 100-miler.

To my left was a man in his 20s, earbuds in, bouncing on his toes like a caged spring.

To my right stood a woman in her 70s, weath-ered, calm, and smiling. She adjusted her cap and simply said,
“Beautiful day for a long run, isn’t it?”

In that moment, I felt the full weight of my own trans-formation.

Not long before, I was the ‘Fat Doc, a medical professional giving advice I wasn’t truly living….

FIND OUT HOW THIS BOOK BECAME ☝️🔗 IN BIO.

12/05/2026

TUESDAY TIP 🏋️‍♀️: USE BREATHING AS GEARS ⚙️

Easy run: 3:3 breathing = Zone 2
Steady tempo: 2:2 = Zone 3–4
Hard intervals/hills: 1:1 = Zone 5

Your breathing is your built-in coach.

If you can’t control the breath, you probably can’t control the pace.

Run smoother. Run smarter. Breathe with intention.

BONUS Tip: Develop an alternating pattern of breathing so you don’t always exhale on the same foot. 🦶

11/05/2026

To every mother — past, present, and future — thank you for your strength, sacrifice, and love. ❤️

Beautiful celebrating with present and future mums today.

The Run Doc salutes you. 🌸

10/05/2026

RD REFLECTION: THE COST OF IMPRESSING OTHERS 🫶🏻🙏🏻

“We buy things we don’t need with money we don’t have to impress people we don’t like.” — Dave Ramsey

My daughter reminded me of this truth today.

In a world chasing likes, labels, and lifestyles, it’s easy to confuse appearance with purpose.

But the strongest people I know?

They live simply, move intentionally, and invest deeply in health, family, and meaning — not status.

The Run Doc way isn’t about looking rich.

It’s about living rich in spirit, health, and purpose.

Run your own race. 🏃‍♂️ 🏃‍♀️ 🏃🏿

Thanks Dave 🙏🏻

09/05/2026

TO BE, OR NOT TO BE… A MARATHON MANIAC

I answered that question 70 marathons ago. 😜

Some chase comfort.
Some chase medals.
Run Doc style? We chase the long road home.

See you all at … 🙏🏻🏋️‍♀️🌈

08/05/2026

RUNNING THROUGH GRIEF 🌈

It’s this time of year I miss her the most. 🥺

Mother’s Day approaches… and so does the memory of 14 May, the day Mum passed away six years ago after her battle with breast cancer.🫶🏻

Some wounds never fully heal. They simply become part of the road we run.🙏🏻

This year, I honour her again at Ultra-Trail Australia — this time pacing Captain’s first UTA22.

Not chasing times. Chasing meaning.

Every climb, every step, every breath through the trails will carry gratitude, memory, and love. ⛰️🌈

The Run Doc way isn’t just about performance.

It’s about purpose. This sentiment has helped me complete my most difficult races from my first 100km to last year’s UTA miler. 🏋️‍♀️🙏🏻🌈

For those missing someone today… keep moving forward. They still run beside us. 🌈