Forte Physical Health

20/10/2025

A few weeks ago, I broke my foot 🤦‍♂️ But I've been hard at work already doing everything I can to lead to good recovery.

In this video, I cover the 7 things I have been doing in early phase rehab.

It's a structure you can apply to any injury, so will help even if you haven't broken your foot like me!

👉 If you want a strength training program that goes through whole-body joint care, mobility, strength and plyometrics, I built if for you! Check it out here...

05/10/2025

Someone asked me how long my last race took. I had to pause for a bit before answering. It’s not that I don’t know the answer (it took 5hrs 15mins), it’s just that the question made no sense to me at all.

When I think of the race, I don’t think about how fast I ran or how long it took; I think of the long, winding slog up Ben Nevis, the first time I’ve summited Britain’s highest peak. I remember being nervous descending the boulder field on the other side, the rain making me question every foot placement and slipping down the rock. I think of the ridge that had more exposure than I feel comfortable with, at times sliding my chest along the rock wall so I didn’t look down behind me. The wind that spun on a sixpence halfway through the race, bringing with it a minus two degree wind-chill and driving rain. Then hiding behind a boulder, shivering, trying to find my warm gear to avoid hypothermia. The bog that twisted my legs with every step. And the broken foot at the end, Mother Nature having one last laugh.

I think of an adventure.

So how long did it take? ... I couldn’t care less.

22/09/2025

I wanted a test, and a test is what I got. What I love about the mountains is that they just don’t care about you, and every now and then, they give you a little reminder of that.

I spent much of the race utterly in awe of the beauty and the savagery of the Highland mountains. The rugged terrain demands 100% of your concentration, while the icy rain blasts you in the face.

Races like this are more than a test of fitness; they are a true test of spirit.

The climbs burn your legs and your lungs in equal measure. The exposed scrambles let you know if you can handle heights (I can’t, it turns out!), and the never-ending bogs test your ankles and knees with every step.

Then, when you think you have conquered it, a little rock evades your concentration and rolls your foot, snapping your 5th metatarsal.

Bu**er.

But the mountains don’t care, and that’s why we love them ⛰️💚🙏
📸 First photo is .photos - I have offered to pay, but haven’t heard back yet!

24/08/2025

The day after an ultra I get all my joints moving through full range under load. It sucks. But get it done. Things get better with every rep and I'll check in with this every day for the week. A gentle run in a couple of days and some heavy(ish) strength training in a few days too. That'll get me back to normal and full training in the quickest time 👌

09/08/2025

Head games. You set out, heavy, tired legs, and after 2 miles, your head tells you to go home. Seventeen was the plan.

At every crossroads, excuses flood your mind to turn left and take the shortcut home.

By mile 4, you realise you’re playing a different game than you thought. It’s not the aerobic conditioning, minutes-per-mile, VO2 max game anymore. It’s a head game.

The rules have changed. Walking is allowed. Mumbling under your breath wondering why TF we do these things is allowed. Stopping to buy a Mars bar is also allowed. You win the game by not turning left, and doing what you set out to do.

Every crossroads is an opportunity to lose. Going straight over, sticking to the plan, getting it done. That’s how you win.

Runs like this are what I call ‘The Work’. It’s where you create the physical adaptations needed to have big adventures. But, more importantly, it’s where you forge your mind to do hard things.

By mile 15, I had reached a level of acceptance. I hadn’t taken the short cuts. I was homeward bound. I had stuck to the plan.

Then a bee flew in my mouth and stung me in the gum.

Smile. More work to be done.

20/07/2025

This was a perfect week of training. I always say that 70% of a training plan is good enough amidst the chaos of work and family life, but it’s nice when you get to tick off every planned session.

I’ve just completed week 12 of a 20-week plan. I’ve been consistently progressing week on week, and every few weeks I have a deload.

A sign of good training is that at the end of the progression weeks, you should feel pretty battered and ready for the deload, and that’s exactly where I’m at!

I’m looking forward to an easier week next week 👌