Running Maintenance Program


Looking to reduce your injury risk as a runner?

Having a plan to reduce injury risk is key to longevity in your runs. As a runner, staying healthy during the ramp-up and in-season can be difficult.

This program will take you through strength exercises (to develop tissue tolerance for runs), plyometrics exercises (to train your body to create a more efficient energy transfer) and mobility exercises (to reduce stiffness from your runs).

  • 4 weeks in duration, with 2 days of workouts
  • Each workout day includes a warm up and exercises to follow through
  • It is meant to be completed during the non-run days of your running routine
  • No equipment required, but you can use weights if you have them
  • Ripple app version includes video demonstrations 

Ripple is free to download – this program comes with the app.

  • There are other in-app purchases to become a Ripple Member to get access to certain programs

The PDF version includes an appendix is included to explain the exercises.

You can also purchase this program through my app and follow it on your phone! Get the video demonstrations through Ripple. You can download the app here:



This program may not be the best fit for you as it is a generic program and not tailored to you or a specific activity. Please take this into consideration when starting this program.
If you are unsure about starting a new exercise program or have health conditions that will impact your exercise, please consult your doctor or preferred health professional before starting this program.
Different people require different movements. If something doesn’t feel right, stop the exercise and evaluate. If you experience pain, then remove the exercise from the workout until you can see a physiotherapist to discuss this with you. If you experience discomfort or tightness, modify the exercise and monitor if you are able to improve these feelings over the course of the program. Consult with a health professional if you have any concerns.