#216 Laura Peill: A Physio's Guide to Never Getting Injured Again

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Kristian sits down with Laura Peill, a Canadian physiotherapist based in Australia and a 2:50 marathoner herself, for a genuinely useful, evidence based deep dive into injury prevention, strength training, and how to actually listen to your body.

Laura shares her own two decade running journey, from a childhood step challenge to chasing new marathon PBs today, and brings her professional expertise into the conversation to explain exactly how to approach strength training to prevent injury, not just after the fact. She breaks down what tendinopathy actually is, why complete rest is rarely the right first move, and the simple daily and 24 hour checks that can tell you whether you're doing too much or just enough. The conversation covers when a niggle needs a physio and when it's safe to keep running through it, along with a practical hierarchy for building back up after time off.

In this episode:

- Laura's two decade running journey and current 2:50 marathon PB

- Splitting her time between physiotherapy, Pilates, and running

- How to approach strength training to prevent injury

- Two ways to think about strength: running specific vs. movement patterns

- What tendinopathy actually is and how tendons respond to load

- Why complete rest is rarely the right first response to pain

- The daily and 24 hour checks that tell you if you're doing too much

- When you actually need to see a physio vs. self manage

- A safe hierarchy for building back up after an injury

- Building toward the Melbourne Marathon and future goals

Timestamps

00:00 Welcome and introducing Laura Peill

02:19 Announcing the podcast's sponsorship with SaySky Copenhagen

05:19 Kristian's own training update

23:31 Welcome to Laura and previewing the conversation

26:52 Laura's background: physiotherapy, Pilates, and running

31:23 Laura's two decade running journey

45:19 Balancing running goals with a physiotherapist's perspective

59:19 Learning the hard way after an early IT band issue

1:00:52 How to approach strength training to prevent injury

1:07:35 Strength training doesn't prevent injury on its own

1:22:27 What tendinopathy actually is, explained simply

1:33:16 How tendons respond to load over time

1:38:16 When to see a physio vs. keep running through it

1:38:51 A safe hierarchy for building back up after an injury

1:39:29 The daily and 24 hour checks that tell you if it's too much

2:14:46 Laura's long term approach: chasing potential on the roads

2:16:04 Closing thoughts and good luck in Melbourne

More from Laura Peill: https://laurapeill.com

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Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns

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