The Injury Resistant Runner

A stronger runner is a more resilient runner.

The Injury Resistant Runner is a 12-week strength training program designed specifically for runners who want to stay healthy, run consistently, and get stronger without spending hours in the gym.

Most runners know they should strength train.
The problem is finding a plan that’s actually realistic.

This program was built for busy runners who want the biggest return from the least amount of time. Every workout is focused on high-value exercises that improve strength, stability, durability, and running performance without unnecessary fluff.

No complicated bodybuilding splits.
No 90-minute gym sessions.
Just efficient training that supports your running instead of competing with it.

Designed by a physical therapist, this program helps runners:

• Build strength that carries over to running

• Improve durability and reduce injury risk

• Increase stability, balance, and control

• Stay consistent without feeling overwhelmed

• Fit strength training into a busy schedule

What’s Included

• 12-week progressive strength program

• Time-efficient full body workouts

• Workout tracking charts to log weights and monitor progress each week

• Weekly reflection prompts to help you stay consistent and intentional with your training

• Mobility and stability exercises for runners

• Exercise video demonstrations

• Form and technique guidance

Whether you’re training for races, trying to stay pain-free, or simply wanting to feel stronger on your runs, this program helps you build a body that can handle the miles.

Because running more only works if your body can keep up.

This guide was written by a physical therapist (and ultramarathoner) to help runners reduce their risk of injury by incorporating strength training into your running routine. It aims to teach you how to design your own program to help you stay injury-free.

This package includes 5 training plans for various race distances including:

• 8-Week 5k plan with 3 run days

• 8-Week 10k plan with 3 run days

• 12-Week Half Marathon plan with 4 run days

• 12-Week Half Marathon plan with 3 run days

• 16-Week Marathon plan with 5 run days

A physical therapist–designed return-to-running plan for adults who want to build toward a 5K safely and sustainably. This joint-friendly program uses gradual walk/run progressions, built-in recovery, and clear guidance to help you return to running with confidence and without rushing or pushing through pain.