Running [P]rehab Program

Prehab Against Running Injuries And Supercharge Running Performance Anytime, Anywhere

This 2-month Physical Therapy & Running Fitness Program is available now,
through our revolutionary [P]rehab on-demand app!

Built by world-renowned Doctors of Physical Therapy & Fitness Experts. Over $4,000 in value compared to in-person physical therapy alternatives.

Success Rate
Happy [P]rehabbers

Take Control Of Top Running Issues, While Decreasing The Risk Of Future Running Injuries

“You can’t run to be fit, you have to be fit to run”

Our running program is designed to teach you progressive resistance & plyometric exercise programming combined with education to successfully prepare you for at least a 5K run.

This is the ultimate program for new & current running enthusiasts of all fitness levels to start or get back to running. But more importantly, this program will teach you how to stay running and avoid common running injuries.

More than ever now is a great opportunity to reap the benefits of running and staying active!

  • 7-day no questions asked free trial
  • Zero wait times, no hidden fees, no barriers to entry

  • Quickly get out of pain & improve your mobility with running rehab exercises

  • Build a strong body that’s ready to run with full body strengthening exercises, core stabilization exercises, and plyometrics

  • Prevent future running-related injuries by learning how to build your mileage & the most common mistakes made by runners

  • Appropriate for any fitness level or exercise experience

  • Available on-demand, anytime, anywhere via our revolutionary app.

Common Problems With The Traditional Healthcare Path

  • Lack of access to quality in-person care or knowledge

  • Lack of time in your schedule or lifestyle for in-person services

  • Lack of financial resources or insurance benefits

  • Not in control of your health outcome – having to wait on tedious appointments or services

  • Over-prescribed medication and reliance on ineffective medical interventions

  • Tedious, insufficient results & not knowing what doesn’t work

You will find NONE of these problems with the [P]rehab app!

We’ve designed a solution that eliminates all of these pain points and delivers the results you want as fast as possible!

running program plyometric exercises for distance runners the prehab guys

Program Details


Craig Lindell PT, DPT,  CSCS

8 weeks


Prehab : Eliminate small tweaks & pains while bulletproofing your body

Program Schedule

It’s time to get things started with some resistance training & power walking! From tempo work to unilateral exercises to core work, there is no doubt you’ll be feeling those leg muscles working.

There is an emphasis on calf and lateral hip strengthening, which are both very important muscles for runners. More importantly, the single leg exercise agenda continues to be a focus to set you up for success with running next week!

It’s time to run! This week we introduce interval running to safely expose your body to the demands of running. Meanwhile, we introduce a low-impact plyometric exercise coupled with progressive calf & core strengthening exercises.

Eccentric calf & hip strength is emphasized as the demands of running increase, the goal is 2 miles this week with each running session if you’re up for it! Meanwhile, we begin to really target the hip flexors & the arch of our foot with lots of standing single leg exercises!

We’re progressing the running intervals by getting to a 1:1 work-to-rest ratio for the first time. Meanwhile, we’re increasing the volume of plyometric work to keep your tendons strong in your lower body!

Getting closer to tolerating a 5k! This week we add the adductor muscle group to the core work along with more challenging hip flexor strengthening!

We’re adding a speed component and multiple planes of movement to the plyometric exercises this week. More importantly, we’re adding weights to our standing, walking exercises to get the best bang for our buck; bone-health!

You’ve made it! Time to crush your 5Ks and challenge yourself as much as you can with the resistance training program. Pick & choose some of your favorite exercises and be sure to do these 2-3x/week as you continue with your running fitness journey!

Ready to Get Started?
Welcome to the [P]rehab Family

Over the past six years as Doctors of Physical Therapy, we have seen a plethora of patients with different kinds of aches, pains, and injuries. The interesting fact was that most of these issues could have been managed or even prevented if people had a solution to quality exercise & education information they could access anywhere, at any time.

Thus, to give power & health back to the people, we pioneered the anti-barrier solution using the latest evidence-based research, technology, and our clinical experience. Our programs are safe & effective; they feature preventative rehabilitation exercises & education that teach you how to get out of pain, avoid injury, and optimize your health.

Included in the Prehab App

50+ High-end Programs

Unlimited access to ALL of the [P]rehab programs at once, available anytime, on demand. Take care of your rehab, prehab & fitness needs through just one revolutionary app.

50+ High-end Programs

80+ Engaging Classes

Follow along class style sessions led by a Doctor of Physical Therapy and/or a Certified Strength Coach built on principles of load management, specificity, progressive overload, muscle group ratios, and more.

100+ Workouts

No time for a full program? If you prefer effective single-day workouts, in the areas of Injury prevention, Mobility, Strength, Performance, (and more) – we got you covered!


4,000+ tutorial videos

Search through detailed step-by-step instructional videos that teach you how to move properly, perform, what to feel, and which mistakes to avoid.

Take Control of Your Health

July 4th Sale: $50 Off The Prehab App + Free Mobility Balls & a Prehab Tee



Find your perfect program with the help of our intake BodyScan built to pinpoint exact solution for your needs.

Take Control of Your Health

July 4th Sale: $50 Off The Prehab App + Free Mobility Balls & a Prehab Tee


Custom Workout Builder

Build your own custom workouts & save your favorite exercises/routines.

Take Control of Your Health

July 4th Sale: $50 Off The Prehab App + Free Mobility Balls & a Prehab Tee


Alternate Exercises

every exercise can be swapped to an alternative exercise if its too challenging.

Take Control of Your Health

July 4th Sale: $50 Off The Prehab App + Free Mobility Balls & a Prehab Tee


Programming that fits you

Choose from rehab, prehab, mobility, performance, and fitness programs.

Take Control of Your Health

July 4th Sale: $50 Off The Prehab App + Free Mobility Balls & a Prehab Tee


Growing Library

New exercises, programs, workouts and guides added regularly so you always have fresh content to consume.

Take Control of Your Health

July 4th Sale: $50 Off The Prehab App + Free Mobility Balls & a Prehab Tee


taking control of your health has never been easier

All Annual Plans Start with a 7-Day Free Trial!

*Corporate + group rates available, please email

What Our Members Say

Their programs are better than the PT I had at the doctor’s office

I highly recommend ThePrehab guys for all your athletic physical therapy needs. I broke my foot and had surgery in February. As an avid runner, I wanted to get back out there ASAP. Coronavirus waylaid my plans. PT was sporadic or canceled. I am so glad I found the Prehab guys. Everything I could want or imagine. Thanks so much for getting me back on the roads. I also did the shoulder program for a torn labrum and it was fantastic also.

– Cheryl R.

Very easy to follow yet effective guidelines to start running safely!

It’s been a few years since I’ve run on a consistent basis. I wanted to implement running back into my exercise regimen as a form of conditioning. This prehab program did a great job of slowly progressing me back to running consistently. Would recommend this to anyone concerned about running with previous injuries!

– Amer D.

This running program helped guide me back into a pain-free running program

I traditionally have used running to get in shape for ski season. As of recent I haven’t felt comfortable with running due to some knee problems. My running feels stronger than ever before, this is because of the exercise provided in the program. I look forward to a future competitive ski season.

– Jared C.

I was grateful to find something that kept me running

The guidance from this program kept me healthy enough to stay running and finally do my 1st ever marathon. Considering I have had so many injuries in the past, I was so grateful I found this program that allowed me to still run. I will be sure to keep this program handy for my next run.

– Robina G.

After working with this program I was able to return to running and hiking again!

I had a bad fall on lava while trail running and really banged up my right knee. After I healed up I had a lot of trouble getting back to running and hiking. After finishing this program, I now go for regular runs and can take long hikes on all kinds of terrain. If you are having trouble getting back into sports or running after an injury, I definitely recommend this!

– Karen G.

Physical Therapy & Fitness Programs included in the New Prehab App

Program Categories

Rehab: Our rehab programs reflect the education, exercise programming, and
progressions we use as PTs when working with specific injuries and conditions. These programs have a dedicated early rehab phase and step-by-step progressions that mirror a comprehensive rehab program. If you know exactly what you’re dealing with, then these programs are right for you.

Mobility: Our mobility programs take a specific and non-specific approach to improving targeted movements. Through repeated exposure and the right combination of exercises, you will free your body to move further and easier than before!

Fitness: Our fitness programs are designed to enhance your physical fitness safely and effectively by learning the proper principles of training. Each of our fitness programs emphasize training smarter with injury prevention in mind. We have different options based on your goals & equipment availability!

[P]rehab: Our [P]Rehab Programs focus on the main regions of the body by integrating an isolated & global approach to give you a truly comprehensive guide to take control of your health whenever you need it most. With proper exposure and dosage to various movements, coupled with education, your body will be that much more ready to handle anything your life demands from it!

Performance: Our performance programs are intended for those with exercise experience, no limitations, and for those looking to elevate the bar. These programs will help you achieve personal bests while at the same time protect you with [P]Rehab fundamentals.

Frequently Asked Questions

Running [P]rehab Program

  • This program is best suited for those with mild to no (0-4/10) lower extremity pain or injury prevention related to ANYTHING running. Use this program to get back to running or if you’re wanting to start running! If this program is too challenging for you, check out Jump Basics! If you are looking for more of a challenge, check out Jump Performance!
  • We’ve designed most of our programs in such a way that you can complete them at home with minimal equipment needed. However, this will truly depend on which program you’re interested in as some of our programs require more/less equipment. Within the app, you can explore each individual program and learn if it is a home or gym appropriate program. In addition, you can view the equipment tab to learn more about each piece of equipment being used in the program. Below you will find all of the recommended equipment for this program!
    • Lacrosse Ball, Step, Loop Band, Wall Support, Chair, Bench, Weight (DB/KB), Stability Ball


  • With over 55+ programs, 100 workouts, and 4000+ exercises available, this is true 21st century physical therapy! The [P]rehab membership accessible on our mobile app allows you to start as many programs as you want. So you can focus on, say, rehabbing your ankle while working on prehabbing your shoulder, at the same time. Each of our programs includes specific educational videos about that region spanning topics like what is pain, how to modify exercises, and how to incorporate rest days in your programs. We want to give you all the tools you need to take control of your health from anywhere in the world!
  • With our 50 programs to choose from, we know it can be difficult to know which program is right for you! Our proprietary [P]rehab body scan analyses your answers to five specific questions, which allows our algorithm to find your perfect program. If you need any additional help, don’t hesitate to reach out to us and one of our support specialists will be happy to point you in the right direction!
  • Our programs and workouts are appropriate for anyone looking to optimize a specific body region or improve a specific need. We make it easy and teach you how to take control of your own health with [P]rehab. We give you the tools to stay healthy and ready for anything life throws at you. As long as you’re capable of using a smart device such as a phone, you’ll be able to access and use our products. If you have any concerns about your physical readiness to participate in the programs or workouts we offer, we suggest you check-in and get clearance from your primary physician. We also recommend checking out the FAQ section of the specific program you’re interested in as it may answer your questions and/or concerns. Feel free to email us if you have a specific question or concern, we are happy to help! Our programs and workouts are designed to be readily available resources to help you move better and feel better. We want to reiterate that no information provided in our programs, whether it be written or video content, is to be taken as medical or health advice. You agree to be 18 years of age or older and to use this program at your own risk.  The content of this program is not intended as a substitute for care from a physical therapist or other health care professional. We recommend that you seek medical advice and speak with your doctor before participating in this program if you show signs or symptoms of injury, disease, illness, or you have any concerns about your individual needs.
  • You can access the [P]rehab membership through our very own [P]rehab app, available on both the apple and android app store. At this time, we do not have a specific tablet or ipad app; however the mobile app still works on both tablet/ipad.

Pricing & Payment

  • The monthly membership is $49.99/month (USD) and $199.99/year (USD. Our annual program begins with a Free 7-day trial while the monthly membership does not. Both memberships provide unlimited access to all programs and workouts, including new programs, workouts, and classes as they launch. The [P]rehab App Memberships are only accessible on our mobile app
  • We offer a completely free, no hassle 7 day trial to the [P]rehab App on our Annual pricing plan. Our monthly pricing does not have a 7 day free trial option, rather this plan starts on the $49.99 per month membership on the purchase. For our free trial on the Annual plan, if for any reason you are not satisfied with the app, simply cancel before the 7 days end and you will not be charged.
  • Yes! We are grateful for all the work military personnel and first responders do. Additionally, we were once students ourselves and are always supportive of the next generation! Please email us at with documentation of your student/military/first responder status and we will give you a special discount :)
  • FSAs and HSAs are used to pay for common out of pocket healthcare expenses. As a general rule of thumb, qualifying healthcare expenses include the cost of treatment or prevention of disease. If you think you have a medical condition that would benefit from an exercise program like our membership, we suggest you talk with your doctor and have him/her provide you with a Letter of Medical Necessity. We have had many people use their FSAs and HSAs in the past! Please check with your FSA/HSA for more information
  • If you don’t want to continue, you can cancel your membership renewal through your my account page. Follow the prompts to cancel on the Settings page, and your membership will not renew. Please note that there aren’t refunds for partially unused membership cycles. However, we will provide store credit if your purchase was made in the past 30 days. If you have more questions, please contact us. We’re happy to help! All sales are final.


Fix running issues for a fraction of the cost of in-person PT