Introducing: The Healthy Running Playbook

The Ultimate Quick Start Guide to Preventing Injuries and Running Pain Free

Healthy Running Playbook

Over the years, I’ve learned that most runners are chronically stuck in the injury cycle.

Have you ever said:

  • “I haven’t been able to run for months… and I still don’t know what the hell to do!”
  • “I just want to run but when I finally think I’m good to go, I feel “IT” again. Am I ever going to run like I used to?”
  • “Ugh, do I have to start from scratch all over again?”
  • “Being injured feels like I’m wasting time… I’m always getting BACK into shape.”

I know exactly how you feel. I used to be chronically injured with Achilles Tendinopathy, IT Band Syndrome, Plantar Fasciitis, and almost every other running injury.

I was desperate to finally find the freedom that comes with healthy running, but kept asking myself, how long am I going to feel helpless? Why the hell was I so stubborn? Does anyone else understand how frustrated I am? 

Constantly dealing with a “foot thing” or a “calf thing” or a “hip thing” is the worst. 

Mainstream Injury Advice Doesn’t Work

But it’s not entirely your fault! Mainstream advice to “follow the 10% Rule!”, “make sure you stretch!”, and “rest, ice, and do it all over again!” doesn’t work.

It’s outdated and incomplete and there are much better solutions for you.

Just look at this advice from the editor of a major fitness magazine to run so hard you feel like you’re dying:

Bad Workout Advice

Or this gem:

Bad Prevention3

Run less? Who the hell wants to do that? You’re here because you’re a runner and you love running.

I’m not going to tell you to run less (unless you want to). Or run so hard you want to die. Or do a lot of static stretching, like this major running website:

Bad Prevention 1

Stretching post-workout has nothing to do with injury prevention! But mainstream advice and conventional wisdom hasn’t evolved with the latest science.

Instead of wasting time on strategies that don’t work, let’s focus on getting you back to running healthy, strong, and confidently.

Why Do Runners Get Injured?

There are a few things about running injuries that you have to know.

Fact #1: Prevention is about a lot more than strength exercises.

Some runners think if they just do strength exercises they’re being “smart” about injury prevention. But no amount of strength can overcome poor training.

Your running program needs to be structured the right way – or else your strength gains will just be wasted. So if you’re already doing strength work, know that it’s just ONE piece of successful injury prevention.

Fact #2: RICE (Rest, Ice, Compression, Elevation) is just the beginning.

Ask any runner what they do to recover faster between workouts – or when the early signs of an injury appear – and they’ll inevitably defer to RICE.

And it’s a great first step. But it’s just a first step. Are you following a post-run recovery routine? Are you doing all the maintenance work that you should be doing? Or maybe you’re relying too much on one aspect of recovery (like icing).

Worse yet, are you doing things that are actually hurting your recovery? The blunt truth is that most runners make these mistakes – and I want to help you avoid them.

Fact #3: Smart runners build prevention into their training.

A runner once told me that he doesn’t want injury prevention to interfere with his training. After an audible gasp, I shook my head sadly. Unfortunately, this runner is doomed to continue on the hamster wheel of injuries.

The runners you know that never get injured are incredibly smart about prevention. It’s automatically built into their training plan with strategic mileage increases, workout progressions, and runner-specific exercises. Their health is not an accident.

Fact #4: Consistent health isn’t about luck or genetics – it’s about hard work. 

You are not destined to be injured all the time. Nor are consistently healthy runners lucky – they didn’t hit the genetic lottery.

Instead, healthy runners work hard to stay healthy. And so will you!

Thousands of runners just like you have used my coaching to get (and stay healthy). See for yourself:

Testimonial_ITBS

Twitter Testimonial

Injury Testimonial

Injury-Free via Twitter

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“Getting a personalized training plan from finishing a 10k to PRing a marathon to a running my first 6h ultra in just two months (!) was probably one of the best things I’ve ever done for my running. I don’t think I could have handled the short time period with the increasing mileage by myself and come out of it, not only alive but with great results and injury free! Thank you so much.” – Linda

“I used to often have trouble with my knees, which I believe was a result of a weak ITB. I also often experienced calf strains. Previously, running was just running to me, but now my running has definitely matured.”– Premshree

Introducing: The Healthy Running Playbook

For the first time, you can get complete access to the lessons and private strength videos from the $495 1-on-1 Injury Prevention Coaching program – plus an all-new Injury Treatment book.Healthy Running Playbook

When this coaching program was first launched in 2013, runners needed to apply and I had to turn away some runners. Over six intensive weeks, my athletes received:

  • Weekly coaching lessons on the Six Principles of Injury Prevention that can transform your running
  • Brand new strength and dynamic flexibility routines in high-quality video that focus on runner-specific movements 
  • Added video footage of new demonstrations, exercises, and coaching advice
  • Q&A with Coach highlighting unique and often difficult questions about treating running injuries

The Healthy Running Playbook is your ultimate “quick start” digital guide  to running healthy – showing you the coaching lessons I use with runners in my 1-on-1 coaching program, plus all-new dynamic flexibility and strength routines you’ve never seen anywhere else.

It also includes

  • How to build your mileage (hint: it’s NOT the 10% rule)
  • The “Patience Protocol” that details when to run or rest if you’re injured, sore, or something hurts
  • An entire new section: Injury Treatment Programs for ITBS, Achilles Tendinopathy, Plantar Fasciitis, and Patellofemoral Pain Syndrome
  • More videos and exercises to help you stay healthy
  • Injury treatment Q&A – so you know what to focus on and what treatment advice to ignore.

With step-by-step instructions on how to treat the major injuries and Action Steps for each section, you’ll know exactly how to plan your training to stay healthy.

About Jason Fitzgerald

Jason Fitzgerald_Coaching

Hi! I’m Jason and I’m the creator and founder of Strength Running. I’ve been running competitively since 1998 and during that time I’ve run a 2:39 marathon, beat almost 17,000 other runners to win a Warrior Dash obstacle race, and won many other 5ks, half marathon, and marathon races.

More importantly, I’ve only had one running injury since 2009 and I’ve helped thousands of other runners get healthy (and stay healthy), too.

I’m in the Greatist Expert Network and also earned my USA Track & Field coaching certification.

My coaching has been featured in most major media publications because it works – it’s not that “fluff” advice I showed you earlier.

Media

3 Mistakes I Don’t Want You To Make

I’ve individually coached nearly 1,000 runners and helped tens of thousands more with my coaching programs. I know what type of training prevents injuries – and what sounds good but doesn’t actually work.

There are three huge mistakes that runners make all the time that leaves them stuck in a chronic injury cycle, going from one injury to another without ever having the consistency that allows you to accomplish your goals.

Mistake #1: “I’m not sure if this will work for me. I’m a [trail runner], [older runner], [ultra runner].”

All of us want to prevent injuries – it helps us do what we love: run! And the beauty of smart training is that it’s universal. 

Prevention strategies that work for me will also work for a 36 year old mom in Ohio who’s just getting started with running. And they’ll also help a 52 year old trail runner in Australia who can’t get enough of running tracks in the bush.

The mistake is to second-guess yourself by asking a hundred questions. I use to do the same thing: “Those workouts are too hard for me – I’m too young/slow/not on Varsity/haven’t been running as long.”

But soon I learned that the problem wasn’t with the training strategies, it was with ME! Instead of listening to a coach who had decades of experience, I thought I knew better. But that’s why he was an expert and I wasn’t.

Indeed, training is universal – it scales up to faster runners and down to slower runners. The prevention strategies in this program work for everyone because we’re all runners. And as runners, we need to follow coaching programs designed for runners.

Mistake #2: “Injury prevention isn’t a goal right now. I’ll wait until later.”

I made this mistake for YEARS – and my running suffered. And I’ve worked with runners who thought they didn’t need injury prevention built into their training.

But the truth is that healthy, fast running is the product of very smart training and diligent injury prevention work It doesn’t interfere with running. It enables running. And indeed, smart prevention is really smart training.

When your training is designed with a focus on injury prevention – from the mileage, workouts, and even specific exercises – it’s quite simple to stay healthy. The annual injury rate would be nowhere near 70% like it is now if runners had better training (and that’s what this program provides).

Mistake #3: “I’m already doing strength exercises and core work. I can do this on my own.”

First, this program is about a lot more than just strength exercises and flexibility. But let’s talk about the real issue here: the belief that strength exercises = injury prevention.

Strength work is just one part of a good injury prevention strategy. Many runners think that it’s all they need. But that’s like saying all you need for good chicken noodle soup is the chicken. What about all the other ingredients?

Even if you’re doing all the right strength exercises, is your training designed properly? No amount of strength can overcome poor training!

The Healthy Running Playbook includes the best strength exercises for runners. Plus the training strategies that help you run smarter, like how to build your mileage properly (hint: forget the “10% Rule”), choose races, structure your program, and more.

Ready to see how you can finally stay healthy?

Bonus Video Series: Office Hours with Coach

I have a special bonus for you if you buy The Healthy Running Playbook today. Simply purchase the program and you’ll get instant access to Office Hours with Coach, a video series where I answer your pressing injury questions.

Each of the seven private videos tackles a tough running question, like:Office Hours with Coach

  • Is running the best way to lose weight?
  • Should I run intervals or distance to burn fat?
  • Can I train for a marathon and still maintain my muscle mass?
  • What’s the best technique for breathing while running?

Buy the program now and you’ll get instant access to the video series – free. It’s my way of thanking you for taking action and investing in your running.

Get Started with Staying Healthy Now

Ready to do this? I can’t wait to help you finally run healthy, prevent injuries for the LONG-TERM, and transform how you run so you can enjoy more of your running.

The complete Healthy Running Playbook digital program includes:

  • The complete 113 page ebook – showing you the training strategies I’ve used to stay healthy for years
  • Step-by-step injury treatment methods that show you exactly what to do if you get hurt
  • Treatment protocols for ITBS, Patellofemoral Pain Syndrome, Plantar Fasciitis, and Achilles Tendinopathy
  • All-new strength, core, and dynamic flexibility routines that you can use today to prevent injuries
  • High-quality videos of each routine, plus audio instructions overlaying the video

This is my most affordable program and I’m thrilled to share it with you today for only $29.

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My Rock Solid Guarantee

If you’re not happy, I’m not happy.

My guarantee is simple: use this program and see for yourself if it works. If it doesn’t help you become a healthier runner, show me you took action on the coaching lessons and why it didn’t work for you, and I’ll refund 100% of your money within 30 days. I’ll even eat the credit card fees.

Money Back Guarantee 100%

I”m confident this program will help you become a better runner: healthier, stronger, and with fewer injuries. While I can’t guarantee you’ll stay healthy, if you don’t improve your running with this program, I don’t deserve your hard-earned money.

Simple as that.

BUT… I know that’s not going to happen. Because the results of my runners prove my coaching works. I’ll leave you with this unfiltered feedback:

“This program cuts through a lot of the noise out there on how to train for running while preventing injury. It’s clear that Jason put a lot of time and effort into building the Injury Prevention program. Everyone who has struggled with chronic injury would benefit from this training.” – Brendan

“For the first time, I feel like I have a comprehensive plan for getting faster while staying healthy. I’ve dabbled with various strength and stretching workouts, but never found what worked for me. Jason produces some of the best information about running both faster and better. His emphasis on injury prevention over the long term has made a real difference in my running, and now I feel like I have a good, doable plan for getting faster while staying healthy. And I love that he brings in other experts to provide their specialized knowledge.” – Don

“My IT injury that I was nursing back to health when I first contacted you is GONE!  I’m about 81 days out from my goal race (New Orleans) and am  thrilled to be training without pain! Thanks again for writing this training plan for me. I’m so very happy to be running strong and pain-free!” – Christy

Bryan_Case study“I thought ‘if it works, it’s priceless.’ Then I learned that it is possible at 58 to loosen and wake up stuck areas of the body. I absolutely recommend this program to other runners with chronic injuries. It’s an amazing package with so many great interviews, fantastic conditioning exercises, and it’s easy to access all of it. Thanks Jason for putting together such a comprehensive program for runners like me who struggle year after year with chronic injuries. There really is hope for us older chronically injured runners.” – Brian

“The coaching advice Jason gave me helped me take 27 minutes off of my previous marathon time, on a course run in the MOUNTAINS, whereas my last one was on a flat course.  I’m still injury free and already planning to find a flat marathon for a new PR!” – Chrissy

“I am seeing significant improvements. I am amazed at how much stronger, healthier and faster I am….I had some “nagging” planters fasciitis issues when I first started your plan 5 weeks ago, and within the first 7-10 days of starting the plan, those symptoms are GONE permanently! That is HUGE! I truly am loving being able to run 6 days a week without injury..it’s just awesome. Regardless of how I perform in Chicago, or in Memphis… I am truly a stronger, faster, and better runner because of your input!” – Dana

Deb-Ultramarathon“I can run more consistently with much faster recoveries. With a balance of higher mileage and well-planned speed and tempo progressions, my running smoothed out dramatically and left me feeling almost ‘Injury-Proof. I have a lot more endurance, a little more speed, and a ton more knowledge. But mainly, I don’t feel like I’m going to break any minute. I almost never feel injury-prone; it’s all helped tremendously. You are more than worth your going rate and I think more like $250/mo.'” – Deb

“I’ve been successful overall with rebuilding my mileage for training since taking on your training plan. It is such a relief to be able to train normally again since being injured. A big thank you again for that! ” – Allison

“Last Saturday I was top 10% in all categories in the Warrior Dash. And with no injuries! Thank you for the program.” –Brent

“In 7 months I have not had a single injury. I’m able to maintain over 40 mpw and seem to recover a lot better. I never feel completely beat up like I used to after long runs or high mileage weeks.” – Nicole

Sarah_Boston“I can honestly say, with so much emotion, that I finally am able to lace up my shoes, get out that door and run comfortably with no pain. Jason’s program really has made me a better, faster and stronger runner. I went from running four days a week to six without having any issues. I’ve always wanted to be that runner who can run every day.” – Sarah

“As far as I am concerned, your rates are a bargain.  When I think about what I have gotten I can honestly say that it is by far, the best investment and biggest return on that investment that I have ever made for myself.  It is truly hard for me to sometimes process what I have been able to accomplish in this year and ½.  No way I would even be remotely close to this without you.” – Marcie

Ready to stay healthy?

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