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IN THE APP

Strength, Mobility & Injury Recovery

Runner-specific programs designed to prevent injuries, improve performance, and help you recover when things go wrong.

No Gym Required

Most exercises use bodyweight or minimal equipment (like dumbbells). Train anywhere.

Eligible for Flex/Wellness Spending Account claims

Why Runners Need Strength Training

Running alone isn't enough. Strategic strength work makes you a better, more resilient runner.

Injury Prevention

Build resilient muscles and joints that can handle the demands of running.

Better Performance

Stronger muscles = more efficient running economy and faster times.

Time-Efficient

Programs designed for busy runners. Get maximum benefit in minimal time.

AVAILABLE PROGRAMS

Strength for Every Runner

Whether you're preventing injuries or chasing performance, there's a program for you.

Popular

12 weeks

Run Strong: 12 Week Progressive Strength Program for Runners

It is my most comprehensive strength training program, designed to be fully adaptable with options for 2, 3, or 4 days a week to perfectly match your specific goals and schedule.

*NEW*

12 weeks

The "Bare Minimum" Strength Program

Concept: 3 exercises, 3x a week—specifically designed for those who hate strength training but want to include the bare minimum for performance.

Audio-Guided

12 weeks

FASTform Speed & Maintenance Program

Get faster. Focused speed block program with intervals & tempo work to improve your form and pace. Effort-based so it can be repeated over and over and over again! There are 3 levels to pick from. I would suggest basing it on the number of days a week you can commit to running. 

4 weeks

Post-Race Recovery Programs

A 4-week reverse taper program to introduce after you have a big race. This program focuses on recovery & mobility, and ensures a gradual increase in running volume over the immediate weeks following your race, guiding you back to your regualr training volume & frequency.

MOBILITY PROGRAMS

Move Better, Run Better

Structured mobility programs targeting the areas runners need most. Improve range of motion, reduce stiffness, and run more efficiently.

Hip & Low Back

Restore mobility and reduce tightness in your hips and lower back.

Knee Mobility

Improve knee joint health and range of motion.

Ankle & Foot

Build ankle stability and foot mobility for better running mechanics.

Why Mobility Matters

Reduces injury risk by addressing muscle imbalances

 

Improves running economy through better mechanics

 

Speeds recovery between training sessions

 

Helps maintain performance as you age

 

Addresses the tightness runners accumulate

Injury Rx Programs

Dealing with a common running injury? These targeted programs help you recover and get back to running.

IT Band Syndrome

Targeted exercises to address IT band issues and prevent recurrence.

Runner's Knee

Rehab protocol for patellofemoral pain syndrome.

Plantar Fasciitis

Relief and recovery exercises for foot and heel pain.

Note: These programs are for minor injuries. Always consult a healthcare provider for serious issues.

Build a Stronger, More Resilient Runner

Strength, mobility, and injury recovery—all in one app. Your body will thank you.

Eligible for Flex/Wellness Spending Account claims

This was the very first running program for long distances that I've ever done. I was absolutely amazed that this felt doable for me. I mean I did a half marathon each weekend for 3 weekends in a row....and it didn't even phase me. Not only did this program feel absolutely attainable for me....it gave me the confidence that heck ya I can do big scary things. It was so nice to be able to listen to the coached audio runs when I needed someone to talk me through it. Natalie always had such a way of keeping me distracted but yet holding me accountable.

I love being part of the Intuitive Runner Community. It really is a welcoming and inclusive place. I am a slow runner and never have I ever felt out of place or unwelcome in the group. Everyone loves on and celebrates everyone - and it's such an amazing group of people. With this program I was able to cross so many goals off my running goals list....and added a bunch more. Huge shout out to Natalie for this program, the community she built, and being the best damn hype squad I could ever ask for. Thank you.

Amanda W.

THE INTUITIVE RUNNER.

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