Guides and Downloads

Run Smarter (Not Just More)

    •    How to build a strong, efficient running stride

    •    How to reduce wasted energy and improve pacing

 Strength for Runners (Done Right)

    •    How to strengthen your core, hips, and glutes to support running

    •    Simple runner-specific strength workouts you can do at home or the gym

Train With Confidence

    •    How to structure your training week without overdoing it

    •    How to listen to your body and avoid common 5K mistakes

 Injury Prevention & Longevity

    •    How to support your joints, tendons, and muscles

    •    How to warm up and recover properly

Perfect For:

    •    First-time 5K runners

    •    Runners returning after time off

    •    Strength-trained athletes new to running

    •    Anyone who wants to run strong, not just survive a 5K

Strength Training That Supports Distance

    •    Runner-specific exercises to build durable hips, glutes, and core

    •    Simple strength workouts designed to support long runs, not fatigue you

Injury Prevention & Recovery

    •    Recovery strategies and mobility work to manage soreness and fatigue

    •    Warm-up and cool-down routines to keep your body moving well

Nutrition & Fueling for Performance

    •    How to fuel properly for long runs and race day

    •    What to eat before, during, and after training

    •    Hydration strategies to maintain energy and avoid crashes

Perfect For:

    •    Runners moving up from a 5K or 10K

    •    Runners who want to train smarter, not just longer

    •    Athletes who want to finish strong—not just finish

Understand How Your Body Moves

    •    Learn how your body truly moves—not just how it performs in workouts

    •    Identify your movement strengths, limitations, and compensations

    •    Bring awareness to patterns you may not feel but that affect performance

Catch Issues Before They Become Injuries

    •    Injuries don’t show up overnight—they build slowly through imbalances, mobility limitations, and compensations

    •    This assessment helps identify those patterns early, before pain or breakdown occurs

    •    Train smarter by addressing issues before they limit progress

Left vs Right Balance

    •    Identify side-to-side differences that affect strength, speed, and efficiency

    •    Understand how asymmetries impact your training and daily movement

    •    Create a more balanced, resilient body

Set Realistic, Effective Goals

    •    Establish a true baseline before starting a new program

    •    Set realistic goals based on your actual movement capacity

    •    Build a smarter training plan around your movement patterns—not guesswork

Train With Intention

    •    Learn which movements need improvement and which need support

    •    Understand where to focus mobility, strength, and stability work

    •    Avoid random training and progress with purpose

Why This Matters

A functional movement assessment should always be the first step before starting a new training program. It gives you clarity, direction, and confidence—so every workout builds you up instead of breaking you down.

Take the guesswork out of recovery and movement with this step-by-step, easy-to-use checklist. 

Designed to complement your Breaking the Injury Loop ebook, this checklist gives you:

    •    Daily reminders to reset your nervous system and prime your body for movement

    •    Progression steps from awareness to intensity so you don’t skip critical phases

    •    Red flags to watch for before pushing harder or adding load

    •    Mental performance cues to rebuild confidence and trust in your body

    •    Simple, actionable steps you can apply immediately — no complicated equipment required

Whether you’re recovering from an injury, rebuilding movement patterns, or preventing setbacks, this checklist is your practical guide to staying on track, moving smarter, and breaking the injury loop for good.

Print it, keep it on your phone, or use it alongside your workouts — the goal is action, not just reading.

Learn more about the Break the Injury Loop: Actionable Checklist Here