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Choose your plan and start training. All our expert-designed prehab, strength and mobility 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

Targeted strength, mobility and progressive loading to build a stronger, more resilient body for running.

Strong Achilles (Insertional)

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

Sport-science-informed strength & resilience training

Build your Achilles tendon step by step: from foundational activation and isometric loading to dynamic strength, running-specific strength and integration into regular running. Each stage prepares your body for the next level of load.

Build a solid base with controlled activation and a manageable training load.

Deloading & foundational activation

Develop strength with controlled isometric exercises and gradually increase the load.

Isometric load progression

Progress to dynamic strength work and build greater capacity for the demands of running.

Dynamic strength progression

Develop the strength and control needed for running-specific movements and forces.

Functional running strength

Introduce running-specific loading and gradually integrate intervals into your training.

Running integration & intervals

Build your running volume and endurance step by step while maintaining your strength routine.

Volume & endurance build

Build running intensity and speed progressively while maintaining the strength and capacity you have developed.

Running intensity & speed build

Combine strength, running volume and intensity to build a robust body for your performance goals.

Maximum resilience & performance

Your 8 progressive stages

Build strength and resilience for running

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

Training built for runners

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

Aach - App Store

Birgit – Google Play Store

Feedback from runners

Running knowledge & body understanding

Learn more about your Achilles tendon

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

Strong Achilles (Mid-Portion)

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.

Find your baseline

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

Build your base strength

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

Prep for plyometrics

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. 

Build explosive strength

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.

Return to running

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

Build easy run endurance

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

Build running intensity & speed

Your progressive strength stages

Start the mid-portion Achilles tendinopathy treatment

Laura Hottenrott (German long-distance runner & Olympian)

Miriam - Google Play Store

Feedback from fellow injured runners

Learn more about Achilles tendinopathy

Start your mid-portion Achilles tendinopathy rehab today

Strong Ankle

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.

Start gentle exercise

The focus is now on restoring your ankle's position sense while continuing to build strength. It's advisable to still avoid running and jumping activities. 

Restore base function

In this stage, you will build the dynamic control and explosive strength you need to safely start light running activities later. Don't yet go back to running.

Develop dynamic control

You can now start a return to running program. Your leg workouts will reduce to twice a week, allowing enough recovery time as your running volume increases. 

The focus is now on regaining your previous running endurance. Be careful on uneven terrain and avoid high-intensity running at this stage still.

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

Intensity and speed

M. N. - Google Play Store

Learn more about ankle sprains

Strong Calves

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

Acute stage

Time to start gentle strength training for your calves. Carefully ease into the exercises as your strained calf is not yet strong and still needs protection.

Sub-acute stage

Restore your flexibility and build the strength needed for explosive movements (plyometrics). You’ll improve the strength and control in your core and legs.

Remodelling stage

Prepare your calf muscles for the explosive contractions required for running. Continue with strength training and start with hops and jumps.

You’re now ready to start a return to running program. At this stage, the app prescribes a walk/run program to help you ease back into running safely.

The focus is on regaining your previous running endurance in your calf and leg muscles. Aim for an easy pace. Only increase the volume by a maximum of 10% per week.

You can now start to train with increasing speed and intensity. It’s usually best to start with just one high-intensity session per week.

Build running intensity and speed

Maike - Google Play Store

Valerie - Google Play Store

Ngallegoz - App Store

Learn more about calf strains

Strong Feet & Soles

The right combination of rest and exercise tailored to you individually is the most crucial intervention to support your heel body comfort.

First, we want your acute body comfort to settle down. Then we'll start strengthening the muscles that support the arch of your foot, core, and general leg muscles to reduce the strain on the plantar fascia and heel. Avoid running and jumping activities if they aggravate your body signals. Proceed to the next stage, when you can do the foot strength workout without body comfort.

You are slowly preparing your plantar fascia, foot, and leg muscles for heavy strength training. It's still best to avoid all jumping or running activities. You can proceed to the next stage if you can walk short distances and complete the assigned strength training without an increase in body comfort.

Build base strength

Ease into heavy strength training for your feet and calf muscles until they are strong enough to start plyometric exercises. You'll also further improve your strength and control in your core and legs. It's still best to avoid all running and jumping activities. Continue to the next stage, when you can walk 30 minutes, complete the strength workouts, and pass the hop tests without body comfort.

Restore high load strength

You're now preparing your foot for a safe return to running. Start plyometric exercises while the calf and leg strength workouts increase in difficulty. Avoid running activities. Proceed to the next stage, when you can walk briskly for 30 minutes and do the assigned strength and hopping exercises without body comfort. 

Develop explosive strength

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 body signals.

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. 

Build easy-run endurance

You can start training with increasing speed and intensity. Continue your weekly strength and control workouts to help prevent re-injury. The structured running plans in the App can help you build speed gradually – you’ll find them in the "Improve my running game" section. 

Miriam - Play Store

Ottoanna - App Store

Brendan - Play Store

More about heel body comfort

Start your heel body comfort prehab today!

Strong Feet: Plantar Fascia

The right combination of rest and exercise tailored to you individually is the most crucial intervention to support your plantar fasciitis.

You're now preparing your plantar fascia for a safe return to running. Start plyometric exercises while the calf and leg strength workouts increase in difficulty. Avoid running activities. Proceed to the next stage, when you can walk briskly for 30 minutes and do the assigned strength and hopping exercises without body comfort. 

Start the plantar fasciitis training plan

Pekic – Play Store

More about plantar fasciitis

Start your plantar fasciitis prehab today

Strong Shins

This stage aims to allow your injury to settle while you start building the base strength and control you need around your ankles, hips, and core.

Building your base

Begin building strength in the injured area with targeted calf exercises while improving control in your core and legs to support build-up.

Start gentle loading

In this stage, you'll rebuild calf strength through your full range of motion and continue improving control in your core and legs to support build-up.

Restore full-range strength

You'll prepare your shins for a safe return to running with hopping exercises while maintaining the strength and control you gained in the previous stages.

Finally, you'll safely ease back into running using our run-walk plan.

The focus then shifts to regaining your previous running endurance, while maintaining your strength and control. The Advanced Injury Comeback running plan in the app can help you achieve this.

Switch to using one of the running plans in the app to regain your full running performance.

Birgit - Google Play Store

Eva – Google Play Store

Miriam – Google Play Store

Learn more about shin splints

Start your medial shin splints prehab today

Strong Shins: Anterior Stability

This stage will help your injury settle as you ease into gentle strength training.

In this stage, you’ll build the base strength and control needed to reduce the impact on your shins when you run, while avoiding exercises that directly target the front shin muscles.

Now, you’ll transition to heavy strength training while building your walking endurance.

Gain high-load strength

Restore explosive strength

Finally, you'll safely ease back into running using our run-walk plan. We also provide advice on running form adjustments and drills that can help reduce the load on the front of your shins.

Anna Jakob - Google Play Store

Mario – Google Play Store

Thompson – App Store

More about shin splints

Start your front shin splints rehab today

Strong Feet: Tibialis Posterior

The workout intensities need to increase as your injury heals to help you regain full strength. The app guides your progress by setting clear targets for each stage.

First, we want your acute pain to settle down. Then, we'll start strengthening the muscles that support the arch of your foot, along with your core and general leg muscles, to reduce strain on the tibialis posterior tendon. Avoid running and jumping activities if they aggravate your symptoms. Move on to the next stage if you can complete the foot strength workout without pain.

You are slowly preparing your tibialis posterior, foot, and leg muscles for heavy strength training. You should still avoid jumping and running activities if they cause pain. You can move on to the next stage if you can walk short distances and complete the assigned strength training without an increase in symptoms.

Ease into heavy strength training for your legs until they’re strong enough to begin plyometric exercises. Start building your walking endurance, but avoid running and jumping activities for a bit longer. Move on 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.

Restore high-load strength

You're now preparing your tibialis posterior for a safe return to running. Start plyometric exercises while the leg strength workouts increase in difficulty. Avoid running if it aggravates your symptoms. Proceed to the next stage when you can walk at a brisk pace for 30 minutes and complete the assigned leg workouts without pain.

Lower leg