This 4-week prehab protocol is designed to strengthen the small, stabilizing muscles that keep runners balanced, efficient, and injury-free. These often-overlooked muscles play a huge role in preventing the imbalances that lead to common overuse injuries—especially in the hips, knees, and ankles.
Using just mini-bands, light dumbbells, and resistance bands, you’ll work through focused mobility, activation, and strength circuits that complement your running, not compete with it. Each session is short, targeted, and easy to stack onto your existing training schedule.
Whether you're coming back from a setback or just want to stay ahead of injuries, this program will help you build a resilient foundation so you can train harder and recover stronger.
Become a bulletproof runner—in just 4 weeks.
Atlanta Sports Recovery is the place athletes go to take care of their bodies. Injuries are a part of life, but being able to help you recover from those injuries as quickly as possible is what we do. Our expert team has a program for every strain and pain your body endures. We know how to help you feel better, move easier and get back on your feet as quickly as possible.