Recover Faster & Run Pain-Free with RunFreeRehab

Running is one of the simplest sports to take up—all you need is a pair of trainers and an open road. But while it’s easy to start, staying injury-free? That’s the real challenge. From shin splints to stress fractures, runners know that one wrong step can mean weeks on the sidelines.

That’s where @RunFreeRehab comes in. Sophie Vecchione has built a reputation as the go-to physio for runners, sharing expert advice on injury prevention, rehab, and recovery. We sat down with Sophie to chat all things running—how to stay strong, when to rest, and whether taping is a secret weapon or not.

Let's get into it...

If you’re a runner and spend any time on Instagram, there’s a good chance you’ve come across Sophie Vecchione, better known as RunFreeRehab. With a feed packed full of bite-sized rehab tips, injury prevention advice, and brutally honest takes on recovery, she’s become the go-to physio for athletes looking to stay pain-free.

Sophie isn’t just talking the talk—she’s a runner herself, which means she gets it. She knows how frustrating injuries can be, how tempting it is to push through pain, and how hard it is to actually take a rest day (even when you know you should).

That’s exactly why her advice resonates so much with her 10k+ followers. Whether it’s explaining why your shin pain isn’t just “normal” or breaking down the best strength exercises for athletes, she makes physio feel accessible—not just something you deal with after an injury happens.

Before becoming a physio, Sophie actually started out in dementia research. But she knew she wanted to work more hands-on with people, so she made the switch to the NHS. After a while, she moved into private practice, got into running herself, and the rest is history—she found her true passion helping runners stay strong, injury-free, and doing what they love.

Running might be great for the body and mind, but it also comes with its fair share of injuries. From shin splints to runner’s knee, most athletes will face a setback at some point—usually from doing too much, too soon. Whether it’s ramping up mileage too quickly, neglecting strength training, or ignoring those early warning signs. It all adds up.

According to Sophie, running dependency is definitely a real thing. So if you’re injured, it’s important to remember that taking a break isn’t just okay—it’s necessary. Your body needs time to heal, and a short rest now is way better than a long-term injury later.

After chatting with Sophie, one thing’s clear—she’s a big believer in rest days. And honestly? She’s got a point. Skipping them might feel productive, but in the long run (pun intended), they’re just as important as your training.

Speaking of things you shouldn’t skip… let’s talk strength. Sophie swears by a few key “bulletproof” exercises to keep athletes strong and injury-free. Her top picks? Single-leg calf raises (with weights), cyclist squats, and plenty of balance work—think lunges, deadlifts, and anything that challenges stability. 

She shares loads of these on her Instagram, so if you’re looking for some solid strength ideas, it’s definitely worth a scroll!

Let's talk tape. We’ve worked with Sophie for a while now, especially during her time with WhyWeRun—a one-of-a-kind ultra running series that we’ve been lucky enough to supply tape for in the past. And if there’s anyone who knows when, why, and how to use tape, it’s a running physio like Sophie. So, how does she actually use it? Let’s dive in.

When it comes to taping for running, Sophie’s go-to options are Kinesiology Tape, Zinc Oxide, and EAB. But, as she pointed out (and we’ve been saying for years), taping is all about personal preference—there’s no one-size-fits-all approach.

Take blisters, for example. We usually recommend Zinc Oxide Tan, but Sophie swears by Kinesiology Tape instead. At the end of the day, it’s about finding what works best for you and your body.

“What am I trying to achieve?”—that’s the number one question to ask yourself when it comes to taping. Get that right, and you’re already halfway there.

When people think about running, they tend to focus on the physical side—how far, how fast, how strong. But according to Sophie, it's just as much a mental battle. The highs, the lows, the moments of pure motivation, and the ones where every step feels impossible—it’s all part of the sport. And that’s exactly why mental preparation is just as important as physical training.

One of Sophie’s biggest tips? Use your training to understand what might trigger you on race day. For her, music is a mental tool—she won’t listen to it until she needs that extra push. That way, when a long run starts to drag, pressing play gives her a fresh boost of motivation. It’s little strategies like this that can make all the difference. 

Feeling as prepared as possible—both physically and mentally—can be the key to pushing through those tough moments and crossing the finish line strong.

With the London Marathon fast approaching, we couldn’t pass up the chance to get some certified RunFreeRehab wisdom on how to hit your goals on race day.

Sophie’s biggest piece of advice? Don’t get obsessed with pace. She sees so many athletes ramping up their volume or intensity way too soon, and more often than not, that’s what leads to injuries before they even make it to the start line.

The key? Build gradually, trust the process, and don’t pile on unnecessary pressure. You’re doing this for you—so enjoy it.

And that’s a wrap! Some top-tier tips from one of the best physios in the game—Sophie Vecchione. We learned a lot from our chat with her, and if you haven’t already, it’s definitely worth checking out the full interview.

Want to see more of the awesome work she’s doing? Head over to @runfreerehab on Instagram and give her a follow. And as always, if you’ve got any questions, feel free to reach out—we’re always happy to help!