The runsmart app

Train Smarter. Run Faster.

Training & Workouts to Help You Run Faster & Prevent Injury
from Physical Therapist & 6X Boston Qualifier, Steve Gonser PT DPT

Explore the App

Training On the Go

Use the NEW RunSmart App and get instant 24/7 access to your training

Strength Workouts

Instant Access to Online Workouts Designed Specifically for Injury-Prone Runners

Training Plans

Build custom training plans that work without expensive coaching fees

Community

Join thousands of other runners to get help with training, races, injuries, and gear

Fix Imbalances

Ever wonder why you’re injured? Is most likely due to imbalances.

With the RunSmart app you can address your imbalances and the true cause for your injuries. The app includes runner-specific movements and exercises that help you strengthen muscles, improve balance, and increase durability.

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Fix Imbalances

Ever wonder why you’re injured? Is most likely due to imbalances.

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Train Smarter

Use proven training plans that helps runners limit their risk for injury while maximizing performance.

Plans are customized to your goal, pace, and distance — and can be built quickly without using a spreadsheet.

Build a custom training plan for a 5K to marathon in the NEW RunSmart App today!

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Join the Community

INCLUDED WITH MEMBERSHIP

Surround yourself with other runners who are working towards the same goals and looking run injury-free.

Whether you’re new to running or experienced, the RunSmart community is great for help on gear, shoes, races, training, and more!

Jump in and talk to thousands of runners who are just like you and looking to have a long and healthy running career.

LEARN MORE

Join the Community

INCLUDED WITH MEMBERSHIP

Surround yourself with other runners who are working towards the same goals and looking run injury-free.

Whether you’re new to running or experienced, the RunSmart community is great for help on gear, shoes, races, training, and more!

Jump in and talk to thousands of runners who are just like you and looking to have a long and healthy running career.

LEARN MORE

Everything You Need to Train & RunSmart

If you love to run but hate all the injuries and uncertainty about how to train properly, the NEW RunSmart App is perfect for you.

Get instant and 24/7 access to all the strength workouts, training plans, and support you need to take your running to the next level — without having to spend hours doing your research or spending hundreds every month on a coach.

LEARN MORE

Here’s What Runners are Saying About Training
with the RunSmart

Thank you Steve Gonser for creating the Runsmart program, I still need to fix some form issues but I had a PR thanks to you and no injuries 🙂 1hr 47 from 1 hr 56 at my first half last year!

MaryBeth King
13 minute marathon PR! I had to fight to hang on for my first sub-4 finish. Loved using Base six in my training and looking forward to more…after I recover.

RAMONA M
Had my ‘B’ race today for my (first) Half Marathon training… a 15K… my first time racing this long of a distance, and since it was all big long hills, I decided to not shoot for my 7’27” race pace, and go for 7’45”, as to not push too hard. Well I hit 7’34”, even with the hills and finished 1:10:27!! Super stoked that I was able to manage my climbing effort and then speed down the hills to finish faster than I expected!! My...

Jef Greer
I’m a marathoner 🎉🙌🏾. I didn’t set a goal time as this was my first marathon. It was really tough but I made it. I KNOW that doing the Base Six workouts made a difference.

Stacia Natasha Nicole Roundtree
Ran my B race, Hershey Half Marathon, today at the Sweetest Place on Earth. PR by 6.5 minutes!

DAVID W.
9 min PB on my 14th Marathon, first in (45) Age group. Big thanks to RSO, Patrick O’Connor my run analysis and Steve’s proper form videos took me from a moderate heel striker to midfoot and “4” . Thank you so much! Your program has SO much good advice.

Julie Kohorst Phillips
My marathon pace was 29 seconds per mile faster than my last race. I’ll be 52 in two weeks. RSO even helps us “older” folks!

Jackie Koenig
Just wanted to share my accomplishments with you all!! I have been training for a marathon since June. My training plan called for a 2:50 min run or a 4 hour hike(time on your feet) I decided to sign up for Surf the Murph Trail run, the 25k. I have NOT trained for trails, a few runs on a golf course in my back yard to get used to my trail shoes. SERIOUS KUDOS to the strength plans in RunSmart !!!

Brenda Ingstad
6 min PR and BQ qualifying time at CIM (from my marathon in April.). Thank you Steve Gonser and RunSmartOnline. Oh yea just turned 50!!

Carrie Sauber Waters
Thank you RSO for making me strong to run a race in adverse conditions. This year’s WDW Marathon Weekend has a lot of challenges for the runners. Because of the strength and conditioning done with you, I was able to race safely and conservatively. I’m drinking (electrolytes) and planning on an active recovery afternoon while getting ready for the next race!

Jennifer Gastelum
Thank you Steve Gonser & RunSmart Online. 20 second PR & BQ @ CIM. Injury free & focused on knee drive.

Ruth S Lee
Bye bye Vegas! I’m leaving you with a PR!

Julie Barton
Thank you RSO for giving me the skills to come out of injury and do Chicago and NYC with zero issues. Today was an amazing day on my hometown streets of NYC. I pulled off a 3:50:56 which included 18+ stops for hugs, high fives and selfies! So great to come from a PR in Chicago to no pressure and really enjoy every bit of the NYC experience.

Julie Dunbar
Thank you Steve! I PR’D by 7 minutes! 2:19:40!!!

Rebecca B W
Got my BQ and PR’d by over 4 minutes! 3:23:41 in the Jack and Jill marathon out in North bend, Washington! Thank you Steve Gonser and RSO training for keeping me strong and helping me reach my goals!

Sara Baker
4:02:25 Chicago Marathon, BQ and 8 min PR!! THANK YOU, THANK YOU, THANK YOU, RunSmartOnline ❤️

Robin Sauter
I took over 10 minutes off my previous half at the Cambridge Half. Started RSO in October.

Thank you RunSmartOnline. I felt strong, in control and focused. Had confidence knowing that all the Base-6 and yoga plus all the knowledge about mid foot strike, forward lean, and torque would get me through. I was AMAZED at how effective the knee...

April Grayson‎
So today I did a half marathon. My first in 5 years. Very thankful for this program and to Steve Gonser for providing it.
The first half I was even on track for a PB! Next step kneed for speed and my very first marathon!!!

Tamara Walker
New half PR at the Buffalo Marathon this morning. Thanks, RSO!

Brian Borawski

April Grayson‎

I took over 10 minutes off my previous half at the Cambridge Half. Started RSO in October. Thank you RunSmartOnline. I felt strong, in control and focused. Had confidence knowing that all the Base-6 and yoga plus all the knowledge about mid foot strike, forward lean, and torque would get me through. I was AMAZED at how effective the knee drive is! Your strategies have worked wonders for me. Felt delighted with my result and came 16th in the 50-54 age category. THANK YOU. My membership to your website, plus all the support, sharing and resources on this FB page is worth it's weight in gold.

Carrie Sauber Waters

6 min PR and BQ qualifying time at CIM (from my marathon in April.). Thank you Steve Gonser and RunSmartOnline. Oh yea just turned 50!!

Tamara Walker

So today I did a half marathon. My first in 5 years. Very thankful for this program and to Steve Gonser for providing it.The first half I was even on track for a PB! Next step kneed for speed and my very first marathon!!!

Julie Dunbar

Thank you RSO for giving me the skills to come out of injury and do Chicago and NYC with zero issues. Today was an amazing day on my hometown streets of NYC. I pulled off a 3:50:56 which included 18+ stops for hugs, high fives and selfies! So great to come from a PR in Chicago to no pressure and really enjoy every bit of the NYC experience.

Ruth S Lee

Thank you Steve Gonser & RunSmart Online. 20 second PR & BQ @ CIM. Injury free & focused on knee drive.

Sara Baker

Got my BQ and PR’d by over 4 minutes! 3:23:41 in the Jack and Jill marathon out in North bend, Washington! Thank you Steve Gonser and RSO training for keeping me strong and helping me reach my goals!

RAMONA M

13 minute marathon PR! I had to fight to hang on for my first sub-4 finish. Loved using Base six in my training and looking forward to more...after I recover.

Jef Greer

Had my ‘B’ race today for my (first) Half Marathon training... a 15K... my first time racing this long of a distance, and since it was all big long hills, I decided to not shoot for my 7’27” race pace, and go for 7’45”, as to not push too hard. Well I hit 7’34”, even with the hills and finished 1:10:27!! Super stoked that I was able to manage my climbing effort and then speed down the hills to finish faster than I expected!! My first Half Marathon is in 4 weeks, and it’s flat, so I feel good about hitting that planned race pace!! And my body feels great, thanks to Steve & Patrickand Run Smart Online!

Julie Kohorst Phillips

9 min PB on my 14th Marathon, first in (45) Age group. Big thanks to RSO, Patrick O'Connor my run analysis and Steve’s proper form videos took me from a moderate heel striker to midfoot and “4” . Thank you so much! Your program has SO much good advice.

MaryBeth King

Thank you Steve Gonser for creating the Runsmart program, I still need to fix some form issues but I had a PR thanks to you and no injuries 🙂 1hr 47 from 1 hr 56 at my first half last year!

DAVID W.

Ran my B race, Hershey Half Marathon, today at the Sweetest Place on Earth. PR by 6.5 minutes!

Stacia Natasha Nicole Roundtree

I’m a marathoner 🎉🙌🏾. I didn’t set a goal time as this was my first marathon. It was really tough but I made it. I KNOW that doing the Base Six workouts made a difference.

Brian Borawski

New half PR at the Buffalo Marathon this morning. Thanks, RSO!

Jackie Koenig

My marathon pace was 29 seconds per mile faster than my last race. I’ll be 52 in two weeks. RSO even helps us “older” folks!

Robin Sauter

4:02:25 Chicago Marathon, BQ and 8 min PR!! THANK YOU, THANK YOU, THANK YOU, RunSmartOnline ❤️

Jennifer Gastelum

Thank you RSO for making me strong to run a race in adverse conditions. This year’s WDW Marathon Weekend has a lot of challenges for the runners. Because of the strength and conditioning done with you, I was able to race safely and conservatively. I’m drinking (electrolytes) and planning on an active recovery afternoon while getting ready for the next race!

Brenda Ingstad

Just wanted to share my accomplishments with you all!! I have been training for a marathon since June. My training plan called for a 2:50 min run or a 4 hour hike(time on your feet) I decided to sign up for Surf the Murph Trail run, the 25k. I have NOT trained for trails, a few runs on a golf course in my back yard to get used to my trail shoes. SERIOUS KUDOS to the strength plans in RunSmart !!!

Julie Barton

Bye bye Vegas! I'm leaving you with a PR!

Rebecca B W

Thank you Steve! I PR'D by 7 minutes! 2:19:40!!!

The runsmart app

Training On the Go

Strength Workouts

Training Plans

Community

Fix Imbalances

Fix Imbalances

Train Smarter

Join the Community

Join the Community

Everything You Need to Train & RunSmart

Here’s What Runners are Saying About Trainingwith the RunSmart

Here’s What Runners are Saying About Training
with the RunSmart