Who Return to Run is for
●You’ve had time off running and want to come back without guessing the load
●An old niggle (calf, shin, knee) is settled but you’re nervous about building up again
●You want a plan that only progresses when you pass simple strength and hop checks, not by the calendar
What’s in Return to Run
Walk-run progression
Run volume that builds gradually, with clear rules for when to step up or hold.
Calf & Achilles capacity
The “calf heart” work most runners skip, built up to running-ready numbers.
Strength and hop checks
Simple tests you can do at home to check you’re ready for the next stage.
Strength that carries over
Hip, knee and foot strength that supports your running form.
What a week looks like
Day 1 · Walk-run
5 min brisk walk
8 × (1 min easy run, 1 min walk)
Pain rule: 3/10 or less, and settled by the next morning
Day 2 · Strength
Single-leg calf raise, bent and straight knee, 3 × 15
Single-leg bridge, 3 × 10/side
Split squat, 3 × 8/side
Side-lying hip abduction, 2 × 15
Day 3 · Walk-run + hops
Repeat Day 1, adding 1 interval if Day 1 settled well
Double-leg pogo hops, 3 × 15
Single-leg balance, eyes closed, 3 × 20 s
This is an example week, not a prescription. Your program is adjusted to your intake: exercises, loads and volume change for you.
How it works
Choose your program and pay
Secure Stripe checkout. You go straight to a short intake form when you finish.
Tell me about you
Training history, injuries, goals and the equipment you have. Under 5 minutes.
I review it and build your program
I read every intake myself and adjust the program to you. If anything in your answers needs a hands-on assessment first, I’ll tell you and refund you in full.
It lands in your PhysiApp within 48 hours
Every exercise has a video and clear sets and reps, and you can log your sessions as you go.
Week 3 check-in and progression
Tell me how it’s going and I progress the program for weeks 4–6. You can message me with technique questions for the first 2 weeks.
Hi, I’m Merryn
I’m a physiotherapist and Oxygen Advantage breathing coach at my clinic in Lavender Bay, and an ex-athlete myself. These programs are built the same way I program for clients in the clinic. Every one is reviewed and adjusted by me, never auto-generated. More about me.
Choose how you start
Program
$119
6-week program built for you from your intake
Delivered to PhysiApp within 48 hours, with videos for every exercise
Week 3 check-in and progression
2 weeks of messaging for technique questions
Video consult + program
30-min telehealth consult · $110
A live video assessment with me first, then a program built from it
Best if you have a niggle or you’re not sure where to start
Video consults may be claimable on your extras cover, depending on your fund. Check with them before you book
In the clinic
Lavender Bay
Hands-on assessment and treatment, including dry needling
Best for new or painful injuries
HICAPS on the spot for extras cover
When a program isn’t the right first step
A remote program isn’t a substitute for an assessment if you have a new injury, pain that is getting worse, swelling, numbness or pins and needles, or pain that wakes you at night. If you’re postnatal, a pelvic health assessment is the recommended first step before returning to running. In those cases please book a consult first. If your intake shows you need one, I’ll let you know and refund you in full.
Related reading: The “calf heart” crisis: why your running gains stall · All digital programs · FAQ