Run Pain-Free: 30-day strength training program w/ prehab/rehab

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Want to run more without getting sidelined by cranky feet and tight calves? We walk through a real client scenario—a 20-year-old cardio diehard who stacked three five-mile runs onto a week of classes—and show how to turn enthusiasm into a durable plan. You’ll hear the exact warm-ups, strength circuits, and weekly progressions we use to build mileage safely, fix plantar fasciitis flare-ups, and keep motivation high.

We start with the biggest injury driver most runners ignore: sudden volume spikes. From there, we map a simple progression rule of thumb, then layer in intensity with controlled tempos once volume settles. The foundation is strength built around running’s demands. Day one is hinge-focused with hip thrusts, chin-ups, and deep landmine calf raises. Day two is squat-focused with low-impact jumps, heels-elevated back squats, and core patterns that train adduction and extension. Day three turns unilateral and frontal-plane, using skater hops with stick landings, single-leg RDLs, and suitcase carries on toes to blend trunk stiffness and foot strength. Throughout, we target the plantar fascia, gastrocnemius, soleus, tibialis anterior, and peroneals so every step gets more stable.

We also get practical about tools and coaching. Footwear rotation, soft tissue mobilization with a barbell or lacrosse ball, and isometrics to calm tendons when symptoms spike. For coaches and ambitious self-trainers, we dig into anatomy-driven programming, progressive overload, and the career skills that make plans stick: clear cues, on-the-fly adjustments, and confidence that comes from mastering the fundamentals. If you’re chasing bigger miles, stronger glutes, and fewer setbacks, this is the blueprint to build resilient legs and a steady training rhythm.

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Become a Personal Trainer Book (Amazon): https://www.amazon.com/How-Become-Personal-Trainer-Successful/dp/B08WS992F8
NASM / ACE / ISSA study guide: https://www.showupfitness.com/collections/nasm