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Choose your plan & 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

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

Your subscription gives you access to all the training and running 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 Health app.

Plan price

Gain optimal mobility and strength

Verena – Google Play Store

Domfusco – App Store

Alexander Talkanitsa - Google Play Store

Feedback from fellow runners

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

Most important facts about running injury prevention

Training and injury prevention tips

Download the app and start your training

Safely start running with the Exakt Health app.

Couch to 5K running plan

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

Our Couch to 5K program will help you run 30 minutes at an easy pace (between 4-5 km or 2-3 miles). Customize your schedule and progress at your own pace — we will guide you through every step.

Running sessions

Safely start running

Optimize your range of motion throughout your body, not just your legs.

Our mobility workouts

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.

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 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.

Beginner runners

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

Experienced runners

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

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.

Meet your coaches

Your 10K training questions answered

More training tips

Half marathon training plan

Achieve your half marathon goals!

The app adjusts your half marathon 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.

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

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 physical therapist Maryke Louw joined forces to create a Marathon training plan that optimizes your performance while minimizing your injury risk.

Your marathon training questions answered

Safely ease back into running after injury.

Injury comeback running plans

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 require a very gentle return to running plan, while others allow you to ramp up mileage quickly. So, we've created a Basic and Advanced plan to help you optimize your comeback.

Just getting back from injury? This plan 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 — Basic

If you've been doing some running but need help to build your endurance safely after injury, this plan is for you. The plan builds running endurance slowly until you can run for 42 minutes (about 6 km or 3.7 miles). It includes active recovery and maintenance runs to allow your body to adapt fully to the training loads.

Injury comeback — Advanced

Two injury comeback plans

Make a safe return to running

Your subscription gives you access to all the training and running 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 Health app.

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 rehab plan

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

Research-based injury rehab plan

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 access to all rehab plans in the Exakt Health app.

Rehab made affordable

Start the insertional Achilles tendinopathy rehab

Regain full strength in your Achilles tendon

The right combination of rest and exercise tailored to you individually is the most crucial intervention to manage 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 rehabilitation

Kchanel3 - App Store

Helena – Google Play Store

elli50ger – App 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) rehab plan

Mid-portion Achilles tendinopathy rehab plan

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 access to all rehab plans in the Exakt Health app.

Start the mid-portion Achilles tendinopathy rehab

The right combination of rest and exercise tailored to you individually is the most crucial intervention to manage 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.

The stages of your recovery

kochmeister20 - App Store

stamiga67 - App Store

Anna – App Store

Theresa – Google Play Store

Most important facts about mid-portion Achilles tendinopathy 

Start your mid-portion Achilles tendinopathy rehab today

Achilles tendinopathy (mid-portion) rehab plan

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

Ankle sprain rehab plan

Research shows that most people can manage their ankle sprains well with a conservative rehab plan incorporating rest, mobility, and strengthening exercises.

Start your ankle sprain 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 rehab plans in the Exakt Health app.

Regain full strength after your ankle sprain

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

Pauline Rebourgeon - Google Play Store

Anne Kelly – Google Play Store

Tompsön – App Store

Most important facts about ankle sprains

Learn more about ankle sprains

We guide you safely from the first moment you strain your calf to a full return to running.

Calf strain rehab plan

The best way to manage a calf strain and prevent it from recurring is by following a progressive strength training program set at the right intensity for you.

Start your calf strain 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 rehab plans in the Exakt Health app.

Regain full strength after your calf strain

The workout intensities will increase as you manage your injury and it heals. The app helps you progress correctly by setting clear targets at each stage.

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.

Training & PT for runners