Injury Proof Your Runs
Injury-Proof Your Runs: The Ultimate 12-Week Programme to Keep You Strong, Flexible, and Injury-Free
Runners, are you tired of battling recurring injuries, aches, and pains? Or maybe your running has hit a plateau you can’t break through?
Imagine shaving time off your runs, feeling stronger, and eliminating the nagging injuries that hold you back. Whether you're training for your next race or simply running to stay fit, your body faces immense demands. Every run could be pushing you closer to injury if you’re not prepared for the impact.
But what if you could transform your body into an injury-proof machine?
Introducing "Injury Proof Your Runs" the ultimate ‘12-week video programme’ designed to safeguard runners like you from injury while enhancing your performance. This is more than just another workout plan—this is your secret weapon to keep you running injury-free.
In just 8-25 minutes a day', you'll follow along with daily videos tailored to build the mobility, flexibility, and strength your body needs to conquer every mile. With a combination of 2-3 strength sessions each week and targeted stretching and mobility sessions for the other days, this programme is designed to maximise your range of motion, strengthen your muscles and joints, and drastically reduce your risk of injury, whilst improving your running performance.
Why risk a sidelining injury when you can prevent it?
By following this programme, you’ll:
- Build the strength to handle the demands of running
- Improve your flexibility, feel less tight and increase your range of motion so your body feels better before, during and after runs
- Strengthen your joints and muscles to handle intense mileage
- Stay consistent with quick, daily follow-along videos perfect for your busy lifestyle
- You’ll know what to do and when to do it just login each day
Each video is exclusive to this programme and won’t be found anywhere else—not on my YouTube channel or the Run Better Membership. And with every workout easily accessible, you can fit it into your daily routine with ease.
Even if you miss a day, you can catch up at your own pace. But for best results, consistency is key, because that’s how you truly injury-proof your running.
Don’t wait until it’s too late and your visiting the doctor. Make this investment in your body, your performance, and your future. "Injury Proof Your Runs" is the perfect companion for any runner ready to unlock their full potential without being held back by injury.
What you’ll get
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Daily Follow-Along Videos (8-25 Minutes) – 12 weeks of quick, effective workouts that easily fit into a busy lifestyle, keeping you consistent without taking up too much time. That's 84 exclusive videos.
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2-3 Weekly Strength Training Sessions – Targeted bodyweight strength routines to build resilient muscles and joints that can handle the demands of running, reducing the risk of injury. These can be done anywhere, no equipment needed.
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Mobility and Flexibility Workouts – Improve your range of motion, flexibility, and overall movement, helping you run more efficiently and pain-free. Your body will feel and function better.
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Exclusive Access to All Videos – 84 Video sessions. Every workout is only available through this programme and can’t be found on YouTube or the Run Better Membership, giving you premium content designed specifically for injury prevention. I will guide you daily.
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Progressive 12-Week Structure – A carefully designed progression that builds your strength and mobility week by week, ensuring you're always challenged while preventing overtraining. Deload weeks on week 5 and 10.
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Fits to Your Schedule – Miss a day? No worries! You can skip a video and easily catch up, or come back and do it at the end of the programme—flexibility to suit your life without sacrificing results.
What’s inside
Phase 1: Build Your Foundation (Weeks 1-4)
Focus: In this phase the emphasis is on creating a strong foundation. You will work on core strength, joint stability, and improving basic mobility. This is all about preparing the body to handle the demands of running by building a resilient base.
Goals: Establish proper form, increase flexibility, and develop initial strength.
Key Message: "Lay the groundwork for an injury-free running journey."
Phase 2: Increase Your Power (Weeks 5-8)
Focus: Now that the foundation is in place, it's time to build power and enhance performance. Strength workouts become more challenging, and mobility exercises focus on increasing range of motion and efficiency in movement. This phase prepares you for stronger, faster, and more efficient running.
Goals: Develop more muscular power, improve range of motion, and boost endurance.
Key Message: "Elevate your strength and flexibility to run faster and further."
Phase 3: Peak & Protect (Weeks 9-12)
Focus: In the final phase, you will fine-tune your strength and mobility, reaching your peak condition. The workouts focus on ensuring the body is balanced, strong, and resilient enough to handle continued running, while reinforcing injury prevention techniques.
Goals: Maximise strength, fine-tune mobility, and solidify injury-prevention habits.
Key Message: "Achieve your peak running form while staying injury-proof for the long run."
Get access to the 12-week programme for life. Injury Proof Your Runs and repeat as many times as you like with just a one-off payment.
✺ Frequently asked questions ✺
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This programme is designed for runners of all levels who want to prevent injuries, improve flexibility, and build strength. Whether you're a beginner, a seasoned marathoner, or anywhere in between, this programme will help you stay strong and injury-free while improving your overall performance.
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Each video is between 8-25 minutes, making it easy to fit into even the busiest of schedules. The strength sessions are bodyweight so no equipment needed. The mobility and stretching exercises require no equipment at all, possibly a yoga block or cushion if needed to help make some exercises more comfortable.
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No problem! If you miss a day, you can either skip it and pick up where you left off, or add the missed video to the end of the programme. For best results, try to stay consistent, but the programme is flexible enough to accommodate your schedule.
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Yes! Once you purchase the programme, you'll have full access to the videos and can follow them at your own pace. While the programme is structured to be followed daily for 12 weeks, you can tailor it to your lifestyle.
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No prior experience is necessary! The programme is designed to be beginner-friendly, with easy-to-follow instructions for both strength training and stretching. Modifications are provided to ensure all fitness levels can benefit from the exercises.
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While the primary focus is on injury prevention, the combination of mobility, flexibility, and strength training will naturally lead to improvements in your running performance. Stronger muscles and better range of motion mean more efficient, powerful runs with less risk of overuse injuries.
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If you're currently recovering from an injury, it's important to consult with your healthcare provider or physical therapist before starting any new exercise programme. That said, this programme is designed to prevent future injuries, and many of the mobility and stretching exercises may support your recovery—but professional guidance is key.
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Absolutely! The programme is designed with progressions, meaning you can start at any fitness level. Modifications and cues are provided in the videos to ensure that beginners can follow along and get the most out of each session.
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All of the videos in the "Injury Proof Your Runs" programme are exclusive to this programme and cannot be found on YouTube or any other platform. The structure is designed for a complete 12-week journey to injury-proof your body, combining strength training and mobility work in a way that builds gradually and effectively. Each video works and complements the next, one day you may have a strength session followed by a specific recovery stretch the next day for that strength session for example.
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By following the programme consistently, you can expect to improve your range of motion, flexibility, and strength. You'll develop stronger muscles and joints to better handle the demands of running, reducing your risk of injury and enhancing your overall running performance.
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Results will vary depending on your consistency and current fitness level, but many participants start to feel improvements in their mobility and flexibility within the first few weeks. Significant strength gains and reduced injury risk usually become noticeable as you progress through the 12-week programme.
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Yes! This programme is designed to complement your running routine. The workouts are short and effective, meaning they won’t interfere with your running schedule but will help you recover faster and prevent injury. Some days are a recovery stretch so can be used as a post run stretch, some sessions are muscle activation or mobility stretches that can be used as a pre-run session too so they fit well with your running routine.
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You won't need one as I have proven results with a decade of experience working with runners. If you do still feel like this programme is not for you, message me within 7 days and I'll give you your money back.
What areas of the body will we be stretching and strengthening?
Glutes
The powerhouses of the body. Most runners have weak and inactive glutes. This programme will strengthen them and create more mobility around hip and glute area.
Hips
We will work on weekly sessions to improve your hip mobility. One of the most freely moviig joints in the body that becomes restricted by poor movement habits of modern day, lets unstick your hips.
Hamstrings
A tight spot for lots of runners. Our hamstrings effectively pull us along the earth as we run. Lets stretch and strengthen them in this programme.
Calves
Our calves take a beating and if they aren’t strong enough then our achilles will take the brunt. We will stretch and strengthen your calves throughout this porgramme.
Core
A good core is essential for holding good posture as we run and move around day-to-day. We will focus on core and lots of the work we do will have a secondary focus of improving core strength.
Feet
Our feet are the foundations of our body against the floor as we take every step. If our foundations aren’t strong then how can we expect to have a strong running form? We will improve foot and ankle strength in this programme.
Get access to the 12-week programme for life. Injury Proof Your Runs and repeat as many times as you like with just a one-off payment.