Stretching can help temporarily, but long-term improvement comes from building strength through range. This program combines mobility with progressive loading so your joints and tendons adapt and become more resilient over time

Most runners have done “strength work” before, but without structure, progression, or clear carryover to running. Random squats, calf raises, or mobility drills don’t change how your body handles running load over time. This program focuses on the right exercises, in the right ranges, with the right progression so strength actually transfers to running and helps reduce pain instead of aggravating it

Physio and rehab are great at calming pain and restoring basic movement, but many runners get stuck once symptoms settle. This program bridges the gap between rehab and performance by progressively building strength through the ranges and loads you actually use when running. The goal isn’t just to feel better temporarily, but to make your joints and tendons strong enough to tolerate running long-term without constantly flaring up

Yes. The program is designed to meet you where you’re at. Exercises are progressed based on tolerance, with a focus on building capacity rather than pushing through pain. Many runners start while dealing with knee, Achilles, or shin pain

Many runners notice early improvements in how they feel within the first few weeks, but meaningful tendon and joint adaptations take time. Consistency over weeks to months is what leads to lasting adaptations