Strength, run form, flexibility, nutrition, and a PT-designed injury protocol — built by the same physical therapist, designed to work alongside your training plan. Not a content library you browse. A clinical system that addresses the parts of running most plans pretend don't exist.
Most runners train the cardiovascular system and ignore the musculoskeletal one — until something breaks, or they plateau and can't figure out why. Steve didn't design these programs separately and bundle them together. He designed them the way he treated runners in the clinic: address the whole picture, because isolated solutions produce isolated results.
A training plan built on weak hips is a liability. Run form that puts three times your body weight through the wrong joint adds up over thousands of steps. Nutrition that doesn't support training load shows up as fatigue in week eight. These programs exist because running well requires more than running — and a physical therapist knows exactly where the gaps are.
RunSmart offers PT-designed training plans from 5K through full marathon — plus maintenance, recovery, and goal-free options. Every plan is built around your actual inputs: your training history, your schedule, your goal date. Length and load are determined by the system, not hardcoded. See all seven plans →
Running is a single-leg sport. Your hips, glutes, and posterior chain absorb every step. When they're undertrained, your joints and tendons pick up the load instead — and that's where injuries start. These five programs are built around the strength work that actually transfers to running.
Free: first session included · Pro: full program
Where most RunSmart runners start. No equipment, built for runners new to structured strength work.
Free: first session included · Pro: full program
A longer, harder progression built on the Base3 foundation. For runners ready to go further.
Free: first session included · Pro: full program
For runners who want to add load. Designed around movements that transfer most directly to running performance.
Free: first session included · Pro: full program
Core stability built for runners — not crunches, but the work that keeps your form from collapsing in the final miles.
Free: first session included · Pro: full program
A framework for runners who want flexibility in how they structure their strength work.
The Protocol program is what Steve used with his patients. Now it's inside the app.
Protocol is a PT-designed injury management system built around three phases: Stop, Fix, Prevent. It addresses acute injury management, progressive return to running, and the underlying causes that created the problem in the first place — because getting back to running is only half the job if the conditions that caused the injury haven't changed.
Two to twelve weeks depending on where you are. Designed for the runner who's dealing with something now, the runner who's scared of pushing too hard after a history of injury, and the runner who wants to understand what's actually happening in their body when it hurts. This isn't generic advice. It's fifteen years of clinical pattern recognition turned into a structured program.
Free: first session included · Pro: full program
PT-designed injury management for runners. Get back to running — and stay back.
Hip flexors, IT bands, calves — the issues that sideline runners aren't random. They're the accumulated result of tissue that never got the attention it needed between runs.
Free: first session included · Pro: full program
A progressive yoga program built specifically for runners. Structured to improve range of motion in the areas running tightens most.
Free: first session included · Pro: full program
A practical foam rolling routine that takes minutes and protects the miles you're putting in.
Most nutrition programs are built around restriction. The Fuel program is built around performance — how to eat as a runner in a way that supports training, speeds recovery, and keeps you feeling like a person instead of someone on a plan. No calorie counting, no foods to avoid. A practical framework for the runner whose main goal is to keep running well.
Free: first session included · Pro: full program
Before-run, during-run, and after-run fueling — plus everyday eating for a runner who has a life outside of training.
How you run determines how efficiently you run, how much stress each step puts on your joints, and how long you can keep running without something breaking down. Small mechanical inefficiencies compound over thousands of miles.
Free: first session included · Pro: full program
Foundational running mechanics. Where form work starts — building movement patterns that reduce injury risk before adding intensity or volume.
Free: first session included · Pro: full program
A PT-designed protocol for safely transitioning to a midfoot strike. Built around the clinical understanding of how that transition should work.
Free: first session included · Pro: full program
Focused on opening up your stride and improving running efficiency — for the runner who wants to get faster without just adding more miles.
Most RunSmart runners begin with a training plan. They add a strength program — Base3 is where most people start — and run both alongside each other. When they're ready, they work in a run form program. If something comes up, Protocol is there. Between races, Get Fit or Maintenance keeps them moving without losing what they've built. You don't have to do all of it. But it's all there when you need it, and it all connects to the same clinical system.
Choose a training plan that matches your goal. If you don't have a race, Maintenance keeps you consistent without losing what you've built.
Add Base3 alongside your training. Most runners are surprised how quickly this changes things.
Layer in run form, flexibility, or nutrition when ready. Use Protocol if something comes up. Keep going.
Sign up free and get the first session of every program — strength, run form, flexibility, nutrition, and injury protocol — plus a full PT-designed training plan. No credit card, no expiry. If you want the complete system, Pro unlocks everything for $15/month. New members get 7 days free.