Menu
Created by physical therapists and avid runners, Dr. Gaby Go and Dr. Pete Grasso, our 12-week programs are specifically designed to provide a targeted, effective approach to common running injuries.
Whether you’re dealing with foot and ankle issues, runner’s knee, or hip pain, these programs offer step-by-step guidance to help you recover and return to running safely.
Each program is meticulously crafted to address specific conditions, with a focus on not only healing but also supporting your long-term strength and injury prevention.
Our programs are conveniently delivered through the GRS strength training app, where you can:
This program is designed specifically to help you recover from common foot and ankle injuries and rebuild strength and mobility in the lower leg.
Ideal for:
Our Foot and Ankle Program takes a progressive approach to restoring strength, flexibility, and mobility. Over the course of six phases, each lasting 2 weeks, you’ll focus on exercises that target the muscles, tendons, and ligaments around the foot and ankle. This structure gradually increases the intensity of the exercises, ensuring steady improvement in strength and function while helping to reduce pain and prevent future injuries. As you progress through the phases, the exercises become more challenging, supporting continuous recovery and long-term resilience in the foot and ankle.will become more challenging, supporting steady improvement in strength and mobility.
Targeting the hips and lower back, this program is designed to build strength, mobility, and flexibility to address and prevent common injuries.
Ideal for:
The Healthy Hips Program is designed to strengthen the muscles that support and stabilize the hips, reducing pain and improving movement. Ideal for runners looking to overcome hip and lower back pain, regain strength, and prevent injury, the program focuses on improving hip stability, mobility, and flexibility each week.
Structured in five phases, each lasting 2-3 weeks, the program gradually increases the intensity of exercises to restore strength, flexibility, and mobility in the hip. Within each phase, you’ll progress through exercises targeting the muscles, tendons, and ligaments around the hip joint, with detailed instructions to guide you every step of the way. As you advance through the phases, the exercises become more challenging, ensuring continuous improvement, reducing pain, and enhancing function to support long-term recovery and injury prevention.
This program is designed to target the muscles around the knee, helping to relieve pain and prevent future injuries.
Ideal for:
The Runner’s Knee Program is designed to strengthen the muscles surrounding the knee joint and up and down the chain to improve stability, alleviate pain, and prevent future injuries. The program consists of four phases, each lasting 3 weeks, with progressively challenging exercises aimed at building stability, mobility, and strength for the knee. This approach ensures continuous improvement in knee function and pain reduction, while also supporting long-term recovery. As you advance through each phase, the intensity of the exercises increases, helping to restore full knee function and prevent further injury.
These programs are general rehabilitation plans designed to address common injuries and should not replace medical advice or treatment. If you’re dealing with a more complex injury or condition, we strongly recommend scheduling a physical therapy examination or virtual consultation with us for individualized care. If you are looking for virtual programs specifically designed for you, please check out our 1:1 strength coaching option. If you are experiencing severe or persistent pain, pain at night, sharp pain, or any other red-flag symptoms, please consult with a healthcare professional before starting any program.
Find answers to your burning questions: dive into our FAQs for clarity and insight.
The 12-week injury-specific programs are designed as intensive rehabilitation plans for individuals dealing with specific injuries, where the workouts progress and change each phase to ensure targeted recovery. In contrast, the monthly strength subscription focuses on the full-body lifts that are updated every 4 weeks. We also have 4-week studio programs for foot and ankle, runner’s knee, and healthy hip that can be started and stopped at any time. The goal is for runners to focus on the full-body lifts while adding in the studio programs as needed if they want a more targeted lift for a specific body part.
Our 12-week programs are tailored for runners dealing with common injuries, such as foot and ankle pain, hip discomfort, and runner’s knee. Created by Dr. Gaby Go and Dr. Pete Grasso, experienced physical therapists and runners, these programs are perfect for individuals seeking structured, expert-led rehabilitation to support recovery and prevent future injuries.
Each 12-week program follows a progressive structure, introducing new exercises and challenges in each phase to ensure continuous improvement. The programs include guided mobility exercises and strength workouts, with video demonstrations and written instructions to ensure proper form. You’ll also find options to scale exercises based on your progress and comfort level.
While most exercises can be performed using body weight or common household items, each program recommends basic gym equipment such as resistance bands, dumbbells, yoga block, sliders, stability ball, and a bench/box/step. There are also alternative exercises that are created for more extensive or full gym set up. Each program provides guidance on suitable equipment to maximize your results.
Our programs come with detailed instructions and alternate exercise options to help you adjust the difficulty as needed. If you’re feeling pain, we encourage you to scale back and use modifications provided in the app. If you have severe pain or notice any red-flag symptoms, we recommend consulting a healthcare professional before continuing.
You can message our team directly through the Go Run Stronger strength training app for any questions or assistance. Additionally, you’ll have access to our community forum to share experiences and gain support from fellow runners and our expert team.
The GRS strength training app allows you to log and monitor your training efforts in real-time. The built-in calendar feature helps you schedule workouts, stay organized, and keep track of your progress throughout the 12 weeks.
Yes, the programs offer both regression and progression options to fit various experience levels and needs. For a more customized approach, we offer 1:1 strength coaching. If you have a more complex injury or condition, we recommend scheduling a physical therapy examination or a virtual consultation with our team to receive a personalized care plan suited to your specific needs.
Simply click on the links provided for the specific program you’re interested in, follow the purchase instructions, and access the 12-week program through our free Go Run Stronger strength training app.
Our mission is to help every runner reach their goals without injury .
Watch Our App Tour!
© 2024 Go Run Stronger
