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Choose your plan and 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

Certified treatment plan

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

Sync your runs back to the Exakt app for a full overview into your training week. 

Wearable Integration

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

Cordula Lassacher (Austrian U23 record holder, 10 km road)

Verena – Google Play Store

Eva – Google Play Store

Anke - 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

Start running safely with with the Exakt app. 

Couch to 5K running plan

Safely start running

This plan is ideal for anyone new to running or who wants to safely ease back into running after a long break. It will help you run 5 km (3 miles) at an easy pace. It includes mobility and strength workouts to help you stay injury-free.

Running sessions

Stay on track with training cues sent straight to you smartwatch. Sync your tracked runs back to the Exakt app. 

Real-time guidance

Certified plan

In this plan we combine all the elements that research shows are crucial for injury prevention. Safely ease into running while building the strength and mobility you need.

Research-based running plan for beginners

Improve general strength or customize your plan to focus on addressing specific problem areas. Not interested in strength training? You can remove them from your schedule.

Niklas Buchholz (Professional steeplechase runner and coach)

Antje - Google Play Store

M. N. - Google Play Store

Trusted by runners worldwide

Your running questions answered

More for beginner runners

Start your Couch to 5K running plan today

A smart plan that adjusts to your training level and goals.

5K training plan

Achieve your 5K goals

The app adjusts your 5K plan to suit your schedule, goals, and training experience.

Increasing your running volume too quickly can lead to injury. The app helps you build endurance safely with run-walk sessions.

Beginner runners

The app structures your training into blocks to prepare you for peak performance on race day.

Experienced runners

Real-time guidance 

This running plan combines all the elements research shows are crucial for injury prevention and performance. Achieve your running goals while building the strength and mobility you need.

Research-based plan for all levels

Professional athletes Niklas Buchholz and Florian Bremm, together with sports physiotherapist Maryke Louw, joined forces to create a 5K running plan that optimizes performance while minimizing injury risk.

Meet your coaches

Martitobe - App store

Laura Hottenrott (German long-distance runner & Olympian)

Your 5K questions answered

More training tips

A smart plan that adjusts to your training level and priorities.

10K training plan

Achieve your 10K goals

The app adjusts your 10K plan to suit your schedule, goals, and training experience.

The app helps you build endurance safely by starting with run-walk sessions and gradually increasing the running duration until you can run continuously for 10 km.

Mobility workouts

Olympic running coach Timo Kuhlmann and sports physical therapist Maryke Louw joined forces to create a 10K running plan that optimizes your performance while minimizing your injury risk.

Your 10K training questions answered

Half marathon training plan

Achieve your half marathon goals

The app adjusts your half marathon plan to suit your schedule, goals, and training experience.

Olympic running coach Timo Kuhlmann and sports physiotherapist Maryke Louw joined forces to create a Half Marathon running plan that optimizes your performance while minimizing your injury risk.

Richard Ringer (European Marathon Champion 2022)

Your half marathon training questions answered

Start your half marathon training plan today

Marathon training plan

Achieve your marathon goals

The app adjusts your marathon plan to suit your schedule, goals, and training experience.

Olympic running coach Timo Kuhlmann and sports physiotherapist Maryke Louw joined forces to create a Marathon training plan that optimizes your performance while minimizing your injury risk.

Your marathon training questions answered

Start running safely with with Exakt app. 

Postpartum running plan

Safely ease into running

This plan will help you safely build up to running 5 km (3 mi) continuously. It includes exercises for your pelvic floor, core and the rest of your body.

This plan combines all the elements research shows are crucial for starting to run after giving birth. Build strength, improve mobility, and ease into running at a pace that supports your recovery.

Research-backed running plan for postpartum moms

These workouts teach you how to properly engage your pelvic floor and core muscles in different positions. The exercises focus on control rather than strength. Take the time to master them.

Beginner core

These workouts help you build basic core strength and endurance in low-load positions. Focus on maintaining good control.

Intermediate core

These workouts introduce stronger abdominal contractions, specifically targeting the rectus abdominis (the front stomach muscles), which often stretch the most during pregnancy. 

Advanced core

These workouts help you build the core strength and control needed to run strong and stay injury-free. 

Expert core

These workouts help you build the core strength and control needed for high performance. 

Elite core

More training advice

Start your Postpartum running plan today!

A smart plan that adjusts to your feedback.

Injury comeback running plan

Make a safe return to running

In this plan we combine all the elements that research shows are crucial to prevent re-injury. Safely ease into running while maintaining the strength and mobility you need after an injury.

Research-based post-injury running plan

Some injuries need a very gentle return to running, while others can handle a quicker ramp-up. This plan lets you choose the approach that best supports your recovery.

Just getting back from injury? Stage 1 can help you safely test and build your injury's tolerance to running. The sessions start easy, alternating between short run and walk intervals. You'll gradually build endurance until you can run continuously for 20 minutes.

Injury comeback — Stage 1

If you've already been running a bit but need help safely building your endurance after an injury, jump to Stage 2. This stage gradually increases your running time until you can run for 42 minutes (about 6 km or 3.7 miles). It includes active recovery and maintenance runs to help your body fully adapt to the training load.

Injury comeback — Stage 2

The plan includes strength and mobility workouts to help you run injury-free. They start easy and gradually increase in intensity based on your feedback.

Strength and mobility

Two-stage injury comeback plan

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 6-month access in the Exakt app.

Johannes Motschmann (Top-10 London Marathon & EM-Silber Team Marathon)

Anamika - Google Play Store

Your return to running questions answered

Start your Injury Comeback running plan today

We guide you safely from when your Achilles first becomes painful to a full return to running.

Insertional Achilles tendinopathy treatment plan

Current research shows that a carefully graded strength training program is the most effective way to treat Achilles tendinopathy.

Research-based injury treatment plan

The right combination of rest and exercise tailored to you individually is the most crucial intervention to treat your insertional Achilles tendinopathy.

In this stage, the app will help you to carefully test what exercises your Achilles tendon can currently support and then build on that base.

Find your baseline

Prepare your Achilles tendon and calf muscles for heavy strength training by building your endurance using bodyweight exercises.

Build your base strength

Continue strength training to floor level only until you can do your exercises with weights equal to 10% of your body weight.

Build tendon capacity

Work on gaining enough strength to do explosive exercises needed for running.

Prep for plyometrics

This stage includes plyometric exercises (hop sessions). Restore your calf’s ability to generate explosive forces, and your Achilles tendon’s ability to absorb these forces.

Build explosive strength

Your Achilles tendon is now finally ready for you to ease back into running. The safest way to do this is by following a program that allows you to alternate between running and walking.

Return to running

Regain your Achilles tendon's and leg muscles' pre-injury running endurance, and slowly increase your running volume. Max. 10% increase per week to avoid re-injury. 

Build easy run endurance

You can now start training with increasing speed and intensity. However, remember not to ramp things up too quickly. Always allow enough recovery time.

Build running intensity & speed

The stages of your recovery

Start the insertional Achilles tendinopathy treatment

Regain full strength in your Achilles tendon

Start your achilles tendinopathy (insertional) treatment plan today. The first 7 days are free. Afterward, you can choose between 1-month, 3-month, or 6-month full access to all plans in the Exakt Health app.

Rehab made affordable

Aach - App Store

Birgit – Google Play Store

Feedback from fellow injured runners

Most important facts about insertional Achilles tendinopathy

Learn more about Achilles tendinopathy

Start your insertional Achilles tendinopathy rehab today

Download the app and start your injury recovery

Achilles tendinopathy (insertional) treatment plan

Mid-portion Achilles tendinopathy treatment plan

The right combination of rest and exercise tailored to you individually is the most crucial intervention to treat your mid-portion Achilles tendinopathy.

Carefully test what exercises your Achilles tendon can currently support and then build on that base. Don’t progress the exercises too quickly.

Prepare your Achilles and calves for heavy strength training by building your endurance using bodyweight exercises and light weights.

Work on gaining enough strength to do explosive exercises needed for running. You can achieve this through heavy strength training using weights.

Continue the heavy-loaded Heel Raise exercises. This stage also includes plyometric exercises (hop sessions) to restore your calf’s ability to generate explosive forces. 

Your Achilles tendon is now ready again. The app provides a walk/run program to help you progress the intensity and duration of your runs at the right time.

Regain your Achilles tendon's and leg muscles' pre-injury running endurance, and slowly increase your running volume (maximum 10% per week increase).

You should continue with your weekly strength routine and start training with increasing speed and intensity. Allow enough recovery time in between.

Start the mid-portion Achilles tendinopathy treatment

Start your achilles tendinopathy (mid-portion) treatment plan today. The first 7 days are free. Afterward, you can choose between 1-month, 3-month, or 6-month full access to all plans in the Exakt app.

Miriam - Google Play Store

Most important facts about mid-portion Achilles tendinopathy 

Start your mid-portion Achilles tendinopathy rehab today

Achilles tendinopathy (mid-portion) treatment plan

We guide you safely from when you first sprain your ankle to a full return to running.

Ankle sprain treatment plan

Research shows that most people can recover from ankle sprains with a conservative treatment plan incorporating rest, mobility, and strengthening exercises.

The workout intensities have to increase as your injury heals to regain your full strength. The app helps you progress correctly by setting clear targets at each stage.

In the first 72 hours allow your injury to settle. Follow the PRICE regime to decrease swelling and pain. Only do gentle movements.

Let it settle

Start building strength in the muscles that support your ankle and improve your range of movement. Avoid jumping and running activities at this stage.

All our plans at one glance