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Choose your plan & start training. All our expert-designed rehab, training & running plans adapt to you.

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Optimize your strength, control, and flexibility to avoid running injuries.

Mobility and strength for runners

Research shows that good movement patterns, strength, and control are crucial elements for safe running and injury prevention.

Research-based injury prevention plan

and we'll suggest the best times for strength and mobility workouts, optimizing your training.

Schedule your runs

Gain optimal mobility and strength

Improve general strength or customize your plan to focus on specific problem areas.

At this level, you'll learn the fundamental movement patterns and acquire the essential techniques for performing strength exercises safely. You'll also improve your body's overall mobility.

Beginner

Here, you'll build your base strength and endurance, cementing the fundamental movement patterns.

Intermediate

The workouts at this level help you optimize your strength and mobility for injury prevention. They teach you control of complex movements, enabling you to run strong with good form.

Advanced

Want to improve your running performance? This level goes beyond injury prevention to improve explosive power and running economy.

Expert

Optimize your strength, power, and control for peak performance.

Elite

Strength workouts

Optimize your range of motion throughout your body, not just your legs.

Our mobility workouts

Your subscription gives you access to all plans in the app. The first 7 days are free. Afterward, you can choose between 1-month, 3-month, or 12-month access in the Exakt app.

Plan price

Verena – Google Play Store

Domfusco – App Store

Alexander Talkanitsa - Google Play Store

Feedback from fellow runners

Most important facts about running injury prevention

Training and injury prevention tips

Download the app and start your training

Build strength, stability and mobility with progressive training for a strong, resilient body that is ready for running.

Strong Hips & Glutes

Structured exercises and progressive loading help you build strength, stability and mobility with a clear training progression.

Sport-science-informed strength & resilience training

Build strength and capacity step by step. Each stage prepares your body for the next level of training load.

Allow your pain to settle and restore your hip’s basic load tolerance with isometric exercises. Avoid positions that stretch your gluteal area. Progress to stage 2 once you can easily perform the leg strength workout.

Foundation & activation

Restore your tendon's ability to work through larger ranges of movement and withstand heavier loads. Continue improving your body's overall strength, control, and flexibility.

Base strength

You'll now prepare for a safe return to running. Ease into heavy gluteal muscle strength training and continue improving your core and leg strength and control.

Dynamic strength

Your strength sessions will focus on maintenance now and you're ready to start a return-to-running program. The goal is to jog at an easy pace for 20 minutes without aggravating your symptoms.

Running-specific strength

It's time to regain your previous running endurance. You should increase your running volume slowly. The workouts will help you maintain your strength and control.

Running integration

You can start training with increasing speed and intensity. Continue your weekly strength and control workouts to help prevent re-injury.

Build running endurance

Your progressive loading stages

Build strength & resilience for running

Expert-designed strength and prehab training to help runners build a strong, resilient body.

Training built for runners

Running knowledge & body understanding

Learn more about gluteal tendinopathy

Build strength, resilience and running capacity with your Strong plan.

Strong Hamstrings

The first 72 hours: Aim to allow your hamstring injury to settle and limit the amount of swelling and internal bleeding.

Gentle strength training for your hamstrings. Carefully ease into the exercises to activate your hamstrings and build strength in low-load positions during this stage.

Restore the flexibility in your hamstrings and build the strength needed for easy running. You’ll also continue improving the strength & control in your core muscles.

You’re now ready to start the running program, but your hamstring will not have the endurance to cope with continuous runs yet. Start easy.

Regain your previous running endurance in your hamstring and leg muscles. Do this slowly. Research suggests to increase volume by no more than 10% per week.

You can now start to train with increasing speed and intensity. It’s best to start with just one high-intensity session per week, then slowly build from there.

Learn more about strong hamstrings

Strong Hamstrings & Hips

First, we want your acute pain to settle down. We’ll start strengthening your hamstrings in positions that avoid compressing the high hamstring tendons over the sit bone. Limit running and other activities to what you can do pain-free. Move on to the next stage when you can complete the leg strength workouts without aggravating your symptoms.

Continue building hamstring strength while slowly getting the tendons used to mild compression. You should still limit running and other activities to what you can do pain-free. Move to the next stage when you can walk short distances and complete the leg strength workouts without aggravating your symptoms.

Ease into heavy strength training in positions with mild tendon compression. If you haven’t been running, start building your slow walking endurance. Move to the next stage when you can walk for 30 minutes at a slow pace and complete the leg workouts without an increase in pain.

Slowly increase the range of motion in which you strengthen your tendons to restore the capacity they need for running. If you haven’t been running, start building your fast-walking endurance. Move to the next stage when you can walk for 30 minutes at a brisk pace and complete the leg workouts without an increase in pain.

You're ready to start a return-to-running program. Your strength sessions will focus on maintenance now, and their frequency will drop as your running volume increases. You should avoid high-intensity sessions like tempo, interval, or hill sessions. Progress to the next stage once you’ve completed the Return-to-running plan and can jog 20 minutes at an easy pace without aggravating your symptoms.

It’s important to build easy-run endurance before adding high-intensity running sessions. Regular strength and mobility workouts help keep your body strong and support good running form. Switch to one of the regular training plans in the App once you’ve completed this stage. 

You can start training with increasing speed and intensity. Continue your weekly strength and control workouts to help prevent re-injury. 

Running intensity & speed

Start the high hamstring tendinopathy treatment plan!

More about injury treatment

Strong Knees: Lateral Stability

Allow your injury to settle while improving strength, control, and mobility in your core and legs to allow optimal movement patterns. Avoid walking on uneven ground and all running and jumping activities. 

It’s time to progress your training to include exercises that load the IT band. Avoid running and jumping activities for now.

In this stage, you’ll restore the full strength and control needed for running. Avoid running activities for a bit longer.

You're ready to start a return-to-running program. Your strength sessions will focus on maintenance now, and their frequency will drop as your running volume increases. Avoid high-intensity sessions like tempo, interval, or hill sessions.

It's time to regain your previous running endurance. The workouts will help you maintain your strength and control.

Learn more about iliotibial band syndrome

Strong Knees: Patellar Tendon

Allow your body comfort to settle and restore your tendon's basic load tolerance. Monitor your knee's 24-hour body comfort response to adjust your prehab.


Restore your tendon's ability to work through a larger range of motion and sustain greater loads. It's best not to run or jump yet.


Progress to heavy strength training for the patellar tendon and thigh muscles until they are strong enough to start plyometric exercises.


You're now preparing your tendon for a safe return to running. Start plyometric exercises while continuing to build strength in your quads and patellar tendon.


You're ready to return to running. Your strength sessions will focus on maintenance now, with less frequency as your running volume increases.


It's time to regain your previous running endurance. The workouts will help you maintain your strength and control. Increase your running volume slowly.


You can start training with increasing speed and intensity. Continue your weekly strength and control workouts to help prevent re-injury.



Learn more about patellar tendinopathy

Strong Quads: Quadriceps Tendon

Allow your body comfort to settle and restore your tendon's basic load tolerance with isometric exercises. Monitor your knee's 24-hour body comfort response to adjust your prehab.

Restore your tendon's ability to work through a larger range of motion and sustain greater loads. Continue improving the strength, control, and flexibility in the rest of your body.

Progress to heavy strength training for the quadriceps tendon and thigh muscles until they are strong enough to start plyometric exercises.

Start plyometric exercises while continuing to build strength in your quadriceps muscles and tendon. Avoid running activities for a bit longer. 

You're ready to start a return-to-running program. Your strength sessions will focus on maintenance now. You should avoid high-intensity sessions like tempo, interval, or hill sessions.

Upper leg