Tips from Commonwealth Games marathon champion Jess Trengove on maintaining your winter running mojo

16 April 2015

Few could forget Jess Trengove’s standout performance at the 2014 Glasgow Commonwealth Games, where she surged home to claim the bronze medal in the women’s marathon. This promising medal contender for the 2016 Rio Olympic Games, Channel 7 Media Personality of the Year and sister of Melbourne Demon’s former captain Jack Trengove is also a standout physiotherapist helping keep Victorians in top shape.

Trengove works as a treating physiotherapist and clinical Pilates instructor in Melbourne, having graduated from the University of SA in 2009.

“I love working with other athletes and those who do sports that involve running, but I’m also here to help all patients get more out of life through good musculoskeletal health,” said Trengove.

An Australian Physiotherapy Association (APA) member, Trengove began her career in Adelaide at a clinic in Norwood. Her wide range of patients included those requiring post-operative physiotherapy, young athletes from local netball and football clubs, as well as runners from beginner to elite level.

“Being an athlete and receiving treatment as a patient has been very valuable for me. I realise the importance of working with not only the client but the team around them, which can include the coach, sports doctor and podiatrist,” she said.

Trengove offers the following tips for maintaining your running training over winter:

  • Have a reason to train. Set yourself some short and long-term goals to give each run purpose and monitor your progress towards these goals. This is the key to maintaining motivation and satisfaction in the sport
  • Avoid over-thinking. As soon as you hear the alarm, spring into action and try to keep your mind away from alternative options to training
  • Be organised. Place your clothes, shoes, gels and whatever else you need for training near your bed the night before. It makes the process of getting ready quicker and there is less time to procrastinate
  • Have a clear training plan. Routine and structure helps me to stay motivated. My coach, Adam Didyk presents our training in a monthly calendar format. This provides a clear visual of the training program/plan for each week
  • Get a good warm up in before speed work. Jog gently and do some drills first to get blood pumping through your muscles
  • Running solo provides a great opportunity to relax and let your mind go wandering, but when motivation is low, having company helps. During the winter months, this can also make you feel safer with less light around
  • Make sure you layer up, even if you do feel heavier than you’d like. It’s better to take care of yourself when it’s cold, rather than risk getting sick from not wearing enough clothing

If you feel like you've got an injury coming on, contact your physiotherapist early and be proactive with treatment. Don’t let it turn into a serious injury that keeps you out of action Find out more about Jess at, and the Australian Physiotherapy Association at

About the Australian Physiotherapy Association (APA)

The APA is the peak body representing the interests of Australian physiotherapists and their patients. It is a national organisation with state and territory branches and specialty subgroups. The APA represents more than 17,000 members who conduct more than 21 million consultations each year. To find a physiotherapist in your area, visit

For further information, or to speak with an expert physiotherapist, please contact:

Ruth Heenan, Australian Physiotherapy Association
T 03 9092 0813, 0416 565 332 E
Pammy Kokoras, Undertow Media
T 03 9421 1317 or 0421 105 710 E
Rachael Horan, Undertow Media
T 03 9421 1318 or 0426 631 316 E