Run Strong: Injury-Proof Your Year
Are you a runner who knows strength training is important, but struggles to fit it into your routine? Have you tried other programs and felt overwhelmed by the number of exercises? Or maybe you're unsure which exercises are best for your body and running goals?
You’re in the right place. This program was designed for you!
Running puts a huge amount of stress on the body — with every step, your muscles, bones, and tendons absorb forces up to 4–8 times your body weight. The key to running efficiently and staying pain-free is through strength training built specifically for runners. This program helps to progressively strengthen your body, reduces injury risk, and helps you perform better without taking up hours of your week.
“I’ve been following the exercises and now my problem areas don’t hurt anymore!”
“Imagine that, the exercises really do help! Running hills through my marathon build is no longer an issue.”
Take Control of Your
Strength & Running Performance
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Who is this program for?
This program is designed for runners of ALL levels who:
- Have limited time for strength training, but know it’s important
- Have past injuries and want to prevent future ones
- Experience tight hips, knee pain, or other discomfort after runs
- Want to improve running form and efficiency
- Struggle to maintain training volume due to pain
- Want a straightforward, effective approach to strength training
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Why this works:
This program is based on years of experience working with runners and seeing the same patterns of injury and imbalance. The right strength routine can make a huge difference—not just in injury prevention, but also in how strong and smooth you feel when you run.
Many runners who’ve followed this plan report fewer aches and pains, improved endurance, and even faster race times. The best part? Once you build strength, you won’t need to rely on injury rehab as often—you’ll stay ahead of problems before they start.
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How does this program work?
8 Weeks of Progressive Strength Training – Build from foundational movements to more advanced strength exercises.
Scalable for All Levels – Modify or progress based on your current ability.
Minimal Time Commitment – Workouts are designed to fit into even the busiest schedules.
This program is designed to be flexible. You can follow it as your main strength routine or integrate it with other training programs, such as OrangeTheory, F45, or traditional gym workouts.
By purchasing this course, I acknowledge and agree that:
Sports PT Lab, its owners, instructors, therapists, and affiliated parties are not liable for any injury, harm, or medical issues that may occur from participating in this program.
This course is not a substitute for medical advice, and I am responsible for consulting my doctor before beginning any exercise program to ensure I am medically cleared.
If I am performing a movement for the first time, I will educate myself, start slowly, and progress gradually to ensure my body is prepared.
I fully release all liability for any personal injury or harm that may result from following this course.
This program is based on years of experience working with runners and seeing the same patterns of injury and imbalance. The right strength routine can make a huge difference—not just in injury prevention, but also in how strong and smooth you feel when you run.
“You don’t stop running because you get old; you get old because you stop running.” - Jack Kirk
“You don’t stop running because you get old; you get old because you stop running.” - Jack Kirk
Dr. Kristin Sykes, PT, DPT, CIDN
Kristin Sykes is a Doctor of Physical Therapy, movement and performance specialist, and owner of Sports PT Lab, where she has helped runners, athletes, and active adults move better and perform their best since 2018. With more than 15 years of clinical experience, she specializes in helping runners build strength, recover from injuries, improve performance, and stay consistent with the sport they love.
A 2009 graduate of The George Washington University, Dr. Sykes has advanced training in Running Analysis, Dry Needling, Manual Therapy, Blood Flow Restriction Training, USA Weightlifting, and is a Clinical Athlete provider after completing the organization's intensive four-month certification program. Her expertise combines evidence-based rehabilitation with strength and performance training to help runners become stronger, more efficient, and more resilient.
What sets Kristin apart is that she doesn't just coach runners, she is one. Alongside her husband, she actively trains for HYROX competitions and local races, including 5Ks and half marathons. Having also competed in triathlons, Half Ironman races, Spartan events, swimming, basketball, and soccer, she understands firsthand the demands of balancing training, recovery, and performance.
Kristin created this course to help runners develop the strength, mobility, and confidence needed to run with fewer injuries, improve performance, and enjoy running for years to come. Whether you're training for your first race or chasing a new personal best, her goal is to give you practical, evidence-based strategies you can apply immediately to become a stronger, healthier runner.
FAQs
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Nope! Most exercises can be done at home with minimal equipment (like resistance bands, light dumbbells, or body weight).
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Both! The program includes modifications for beginners and progressions for more experienced runners.
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Full workouts are around 20–30 minutes, and quick-session options are 10–15 minutes—easy to fit into a busy schedule.
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Yes! The workouts are designed to complement your runs without leaving you too sore to train.
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If you have a current injury, check with your healthcare provider first. The program is designed to help prevent injuries and build resilience, but it’s not a substitute for rehab.
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You’ll get the most from the program with a resistance band, light to moderate dumbbells, timer/stopwatch, a loop band, a bench or sturdy chair/ottoman, and a mat—but you can adapt if you have less.
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You’ll get instant access to the digital program, plus printable workout sheets and a progress tracker.
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No problem—you can pick up where you left off. The program is flexible so you can go at your own pace.
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It’s built specifically for runners, by a Physical Therapist who specializes in running, with exercises that target the most common weaknesses and injury risks in runners—so you’re not wasting time on moves that don’t translate to better running.