From Rehab to Racing - My 8-Year Journey with Dawn Nunes Coaching
- Feb 16
- 4 min read
When I first walked into Dawn Nunes Physio eight years ago, I was simply looking for rehabilitation support. Little did I know that this would mark the beginning of a transformative running journey that would take me from injury recovery to conquering challenging trail races and preparing for one of South Africa’s most iconic ultra-marathons.
The Unexpected Beginning
What started as physio sessions quickly evolved into something more. As I recovered, Dawn began offering training advice that went beyond simple rehab protocols. I found myself wanting more - not just to run again, but to truly excel at it. I had my sights set on tackling big trail races, but there was one problem: I had absolutely no idea how to train for them. The solution, in hindsight, was obvious. There was only one person in my circle who had conquered insane mountain races, someone who understood both the physiological demands and the mental fortitude required - and that person was Dawn herself. So I took the leap and asked her to coach me. The rest, as they say, is history.
A Scientific Approach to Running
What immediately set Dawn apart was her scientific and efficient approach to training. As someone who works in engineering and research, I appreciate evidence-based methods, and Dawn’s coaching philosophy aligned perfectly with this mindset. There was no guesswork, no cookie-cutter programs - just smart, purposeful training designed to get the most out of every session.
The results spoke for themselves. Within the first few months of structured coaching, I was smashing personal bests in both my 5K and 10K distances. These weren’t marginal improvements - these were breakthrough performances that proved what targeted, intelligent training could achieve.
Trail Racing Success
But road running was just the beginning. Dawn’s expertise in trail and mountain racing opened up a whole new world of challenges. Under her guidance, I tackled the Upper Highway Trail Marathon (UHTM) - one of KwaZulu-Natal’s most demanding trail races.
This was a breakthrough moment. Not only did I complete this challenging race with its technical descents, relentless climbs, and rugged terrain, but I finished in the top 25. Standing on that finish line, I knew that Dawn’s coaching had taken me far beyond what I’d thought possible when we started this journey.
2026: The Year of Big Goals
This year is all about pushing boundaries even further. My main focus is the 2026 Comrades Marathon - an 87-kilometre ultra-marathon with approximately 2000 metres of climbing in this year’s “up” run. It’s a race that demands a unique combination of endurance, strength, and mental resilience.
But I’m not stopping there. I’m also returning to UHTM with a mission: to improve on my previous top 25 finish. Having conquered the course once, I now know what it takes - and with Dawn’s continued guidance, I’m aiming to come back faster and stronger.
Looking ahead, Ultra Trail Drakensberg remains on my bucket list - those dramatic mountain terrains calling for a future challenge. But for now, the focus is clear: Comrades and UHTM 2026.
The Training Evolution
We’re currently working with substantially higher mileage and confronting much larger climbs than ever before. Dawn’s training approach includes quality sessions on Tuesdays and Thursdays, complemented by long runs that build the foundational fitness required for these demanding races. What’s remarkable is how Dawn has scaled my training progressively over the years - from those first PB-chasing 5Ks to technical trail races, and now to ultra-marathon distances. Each phase has built upon the last, creating a sustainable progression that’s kept me injury-free and constantly improving.
The Dawn Nunes Difference
What makes Dawn’s coaching truly special is the combination of accessibility and effectiveness. Her business model centres on being an affordable coach while delivering highly effective results that genuinely extract the best from her athletes. This isn’t about flashy marketing or expensive packages - it’s about real coaching that produces real results. Dawn understands the constraints of everyday life. As a parent with school drop-off duties at 6:45 AM and a strict 3 PM work boundary, my training window is limited to early mornings. Dawn has crafted my programme to fit seamlessly into these constraints, with training sessions from 5-7 AM and a disciplined weekly structure that respects my work-life boundaries.
More Than Just Running
Over these eight years, our coach-athlete relationship has evolved into something deeper. Dawn hasn’t just helped me become a faster, stronger runner - she’s helped me understand what my body is capable of achieving when given the right stimulus, recovery, and support. Every Tuesday and Thursday quality session, every Saturday long run, every rest day (yes, Sunday is sacred!) - each element of the programme serves a specific purpose in building towards race day readiness. This systematic approach resonates with my values of excellence and optimisation, always striving for people and systems to operate at their very best.
Looking Ahead
As I prepare for what will undoubtedly be my biggest racing year yet, I’m filled with gratitude for the journey that began with simple rehabilitation eight years ago. Dawn saw potential where I only saw limitations. She provided structure where I had uncertainty. And she continues to push me towards heights I hadn’t imagined possible.
From road PBs to a top 25 trail finish, to now preparing for both Comrades and an improved UHTM performance - each milestone has been built on Dawn’s expert coaching, scientific approach, and unwavering belief in what her athletes can achieve.
To anyone considering taking their running to the next level - whether you’re recovering from injury, looking to smash your PBs, or dreaming of conquering ultra-marathons and challenging trail races - I can’t recommend Dawn Nunes Physio highly enough. Her scientific approach, genuine care for her athletes, and proven track record of results make her an exceptional coach.
Here’s to 2026 - the year of Comrades and UHTM redemption!
Justin Pringle, Durban, South Africa
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