Frustrated with constant injuries, months of setbacks, and zero consistency?
It's time to regain your confidence and finally enjoy every run - injury free
From: Jason Fitzgerald
It's my job is to help runners get faster and stay healthy.
Hundreds of thousands of people come to Strength Running every month and my coaching expertise has been featured in Runner’s World, the Huffington Post, and Lifehacker. I’m also a USA Track & Field certified coach.
Even though my runners suffer dramatically fewer injuries than most – and I haven’t had a major injury since 2009 – this is about you.
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 is Awful
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It’s outdated and incomplete and there are much better solutions for you.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:
Or this gem:
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:
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.
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:
“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: Injury Prevention for Runners 2.0
For the first time, you can get complete access to the lessons and interviews from the $495 1-on-1 Injury Prevention Coaching program – plus bonus Q&A, added interviews, a library of training plans, and an all-new Injury Treatment book.
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 (plus PDF instructions that you can download and print) – including progressions plus exactly when to do them.
Added video footage of new demonstrations, exercises, and coaching advice
Q&A with Coach highlighting unique and often difficult questions about injuries and treatment
Training plans specifically built with injury prevention as a top goal
Expert interviews with the world’s leading authorities on training and injury management
Injury Prevention for Runners is the most comprehensive prevention program for runners currently available. And it’s no accident – I added even more resources for you:Injury Prevention for Runners books
More interviews with the smartest experts in the running industry
More Q&A with Coach for your toughest questions
An entire new book: Injury Treatment Programs for ITBS, Achilles Tendinopathy, Plantar Fasciitis, Patellofemoral Pain Syndrome, Shin Splints, and Muscle Strains
More videos and exercises to help you stay healthy
A library of training plans for 5k, 10k, half marathon, marathon, 50k, 50-mile, and 100-mile distances
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.
And even if you’re not sure, you can follow a training plan that’s tailored specifically for injury prevention with the same smart workout progressions, exercises, and format as the runners in my 1-on-1 program (who paid $495 to be a member). You’ll know exactly which strength exercises to do, when to do them, and also progressions so you can keep getting stronger.
What's New in Version 2.0?
Our best selling program has been updated, revised, and expanded with new coaching lessons, more strength routines and training plans, new expert interviews, and a lot more.
Here's everything that's new in the second version of the program:
- New Training Plans for the 50k, 50-mile, and 100-mile ultramarathon distances
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Metric versions of all training plans
- The Sand Routine - a foot and lower leg strength workout
- How to Treat Shin Splints (myths about the injury, Q&A, a daily treatment regimen, how to return to running when you're healthy, and more)
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How to Treat Muscle Strains - whether that's a groin pull, calf strain, or a sore hip flexor
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Three New Expert Interviews with movement expert Kate Galliett, gait analyst Matt Phillips, and master's hall of famer Pete Magill
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Revised and updated treatment protocols for IT Band Syndrome, Achilles Tendinopathy, and Plantar Fasciitis
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New Form Cues to improve your running economy and stride efficiency
About Jason Fitzgerald
Hi! I’m Jason and I’m the creator and founder of Strength Running and Injury Prevention for Runners. 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 marathons and marathons.
More importantly, I’ve only had one minor running injury since 2009 and I’ve helped thousands of other runners get healthy, too. I’m in the Greatist Expert Network, have spoken at Princeton and other fitness conferences, and have a USA Track & Field coaching certification.
My coaching advice has been featured in most major media publications because it works – it’s not that “fluff” advice I showed you earlier.
Learn from the Experts
This program provides more than just coaching lessons, training plans, and injury treatment protocols. You get all that plus exclusive interviews with the world’s smartest runners, coaches, authors, journalists, and physical therapists.
No other program offers these interviews with these experts – now with nearly seven hours of audio.
Alex Hutchinson, PhD
Alex Hutchinson has a PhD in Physics and focuses on the science of fitness and endurance as a columnist for The New York Times, Popular Mechanics, Popular Mechanics, and The Globe and Mail. An award-winning journalist, he also writes the popular Sweat Science blog on Runner’s World.
He book, Which Comes First, Cardio or Weights? Fitness Myths, Training Truths, and Other Surprising Discoveries From the Science of Exercise, is one of my favorites as it dives deep into the research that supports modern training theory.
Matt Fitzgerald
Matt Fitzgerald is arguably the endurance world’s most prolific author with over 20 published books on the brain’s influence on running performance, nutrition for runners, and Ironman Triathlon.
He is also a running coach, having worked for Carmichael Training Systems and Training Peaks. He's also a certified nutritionist that has consulted for a wide variety of sports nutrition companies.
His byline has appeared in countless publications like Competitor Magazine, Active.com, Triathlete, Outside, Women's Health, and many others.
Greg Lehman
Greg Lehman is a practicing physiotherapist, chiropractor, and exercise biomechanics expert with over 15 years of clinical experience. His focus is on treating musculoskeletal disorders within a biopsychosocial model.
He has an undergraduate degree in Kinesiology and was awarded the Canadian Society for Exercise Physiology Gold Medal for highest academic performance. He has a Strength and Conditioning Specialist and Certified Fitness Appraiser certifications and has worked as a Strength and Conditioning coach for Sir Wilfrid University and Queen's University.
Greg is also a former lecturer at St. Lawrence University and has published over 20 papers that won him “Researcher of the Year” by the Ontario Chiropractic Association.
Brad Hudson
Brad Hudson is the head coach of Hudson Elite - an Olympic Development team in Boulder, Colorado that included nine qualifiers for the 2016 Olympic Trials Marathon and five Top 10 finishes at USA Championship races in 2014.
He's worked with National Champions and Olympians like Dathan Ritzenhein, Alan and Shayne Culpepper, and Tera Moody among many others. He's coached athletes at the 2004, 2008, and 2012 Olympics.
Brad is also author of one of the best-selling running books available: Run Faster from the 5k to the Marathon: How to be Your Own Best Coach.
Dorothy Beal
Dorothy Beal is a Women’s Running cover model and mom of three with over 20 years of running experience.
A recipient of The Huffington Post's 'Best Instagram Fitness Accounts" award, she is a running social media expert, creator of the #irunthisbody movement, and owns the website Mile-Posts.com.
Most impressively, Dorothy has run over 30 marathons during the last 20+ years with not a single significant injury. In this interview, she shares how she's accomplished all of this in addition to her her busy life.
Peter Larson, PhD
Peter Larson is a former biology and anatomy professor at St. Anselm College and a Boston Marathon Qualifier. He is co-author of Tread Lighly: Form, Footwear, and the Quest for Injury Free Running.
He currently works as a writer, running coach, and a running gait analyst and exercise physiologist at Performance Health Spine and Sport Therapy in Concord, New Hampshire.
Peter's blog Runblogger, is a recognized leading site for running shoe innovation and running form information. His work has been featured in Runner's World, Running Times, Trail Runner Nation, among many other major media outlets.
Ariana Hilborn
Ariana Hilborn is a professional distance runner for the Sonoran Distance Project in Phoenix, Arizona. Previously a member of the Hansons Brooks professional team, she is now coached by John Reich.
Ariana started running in 2007 and debuted with a 4:36 marathon. She has since beaten the “A” Olympic Marathon Trials and has a PR of 2:37:28. She has only had one significant injury during her career.
Sponsored by Brooks, Generation UCAN, and several other companies, she competed in the 2016 Rio Olympics in the marathon for her home country of Latvia.
Matt Phillips (NEW in version 2.0)
Matt Phillips is a run conditioning coach, gait analyst, and sports massage therapist with over 20 years of hands-on experience and a focus on movement and pain science.
He is a frequent lecturer at sports medicine conferences where he aims to put evidence back into injury management and treatment. Matt is also a contributor to The Running Form Course.
In this conversation, we discuss the intricacies of pain, injury prevention, and proper running form. Our discussion revolves around the right and wrong ways to change your gait, deal with pain, and what “good form” really means.
Pete Magill (NEW in version 2.0)
Pete Magill is a 55-year old Master’s Athlete, coach, and author.
He’s led his club teams to 19 masters national championships in cross country and road racing. He’s won the individual title in six masters national cross country championships, holds five American age group records, and is the oldest American to break 15:00 for 5K, running 14:45 for 5000 before turning 50.
Pete is also the 2016 Inductee to the USATF Masters Hall of Fame and the 2007, 2008, 2011, 2013, & 2015 USA Masters Cross-Country Runner of the Year.
In this conversation, we talk about the issues facing aging athletes and the training modifications needed when you become a Master’s Runner.
Kate Galliett (NEW in version 2.0)
Kate Galliett is a fitness and mobility coach specializing in functional movement and being “fit for real life.”
She’s spoken and taught classes on injury prevention for all kinds of athletes from rock climbers, runners, and weight lifters.
She is also the founder of Fit for Real Life where she helps people upgrade their quality of lives through functional strength and mobility.
Our discussion focuses on injury prevention and moving well as an athlete.
3 Mistakes I Don't Want You to Make...
I’ve individually coached over 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!
Injury Prevention for Runners 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 Injury Prevention for Runners can help you finally stay healthy?
Best Value: Full Access
Want it all? I don't blame you! The complete Injury Prevention for Runners 2.0 program includes:
Members of the coaching program paid $495, but you get full access for only $179 (and that includes ALL of the new material included in Version 2.0!)
This is the closest it comes to 1-on-1 coaching without paying a monthly fee.
Most Affordable: Just the Books
On a tight budget? No sweat. Level 1 includes:
- The 88-page Injury Prevention book with every pillar of my injury prevention philosophy
- The 45-page Injury Treatment book for IT Band Syndrome, Achilles Tendinopathy, Plantar Fasciitis, Patellofemoral Pain Syndrome, Shin Splints, and Muscle Strains
- All 17 video lessons, strength routines, dynamic warm-up exercises, and demonstrations in high-quality video
You’ll get incredible value out of both books. I know you’ll be referring back to these resources for as long as you’re a runner.
If cash is tight, I highly recommend this option for only $79.
This is a digital program; it's downloaded immediately after purchase with no shipping costs.
Not sure if this is right for you?
That's ok! Injury Prevention for Runners Has an Unbeatable
30 Day Money Back Guarantee
"I absolutely recommend this"
It’s an amazing package with so many great interviews, fantastic exercises, and it’s easy to access. Thanks Jason for putting together such a comprehensive program for runners like me who struggle with chronic injuries. There really is hope for us older chronically injured runners.” – Brian
"I feel almost 'Injury-Proof'"
“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 can do so much more..."
Jason’s program has made me a better, faster and stronger runner. I went from 4 days a week to 6 without any issues. I finally had that moment of 'this is what running should feel like!' It made me believe that I can do so much more with my running and achieve a few challenging race goals.” – Sarah
Ready to Stay Healthy?
Invest in the full program now: