Injury prevention & strength training for runners
Strong runners don’t just run. They train smart, build strength, and protect their bodies to keep running for years, not weeks. At BeFit Runners, we help busy professionals, athletes, and everyday runners train smarter with integrated strength and mobility programs that prevent injuries before they start. Whether you’ve dealt with pain in the past or simply want to stay resilient for your next race, our coaching helps you run stronger, longer, and healthier.
What is injury prevention & strength training for runners?
It’s not about lifting heavy for the sake of it. Our approach is functional, intentional, and tailored to each runner. We analyze your gait, running history, and muscle imbalances, then design strength and mobility sessions that target weak points such as hips, glutes, core, and ankles. This way you can move efficiently and reduce stress on joints. This isn’t separate from running; it is the foundation that makes every stride more powerful and less risky.
Who is this coaching for?
- Runners who have struggled with recurring injuries like knees, hips, shins, or back pain
- Athletes who want to add strength training without losing focus on running
- Professionals with limited time who need efficient, proven routines
- Runners coming back after a pause or injury
- Anyone who wants to run consistently without fear of setbacks
How to know if this is the right fit for you
- You’re tired of finishing every training cycle with tight hips, aching knees, or nagging injuries.
- You know skipping strength and mobility isn’t sustainable and you’re ready to change that.
- You want a simple, strategic routine that fits into your week without adding more chaos.
- You’ve followed plans before, but your body broke down before race day.
- You’re ready to stop winging it and start training with a science-based injury prevention plan.
- You want to become a more resilient, powerful, and efficient runner not just a faster one.
- Runners who have struggled with recurring injuries like knees, hips, shins, or back pain
- Athletes who want to add strength training without losing focus on running
- Professionals with limited time who need efficient, proven routines
- Runners coming back after a pause or injury
- Anyone who wants to run consistently without fear of setbacks
How we coach runners with our strategic injury prevention & strength training at BeFit Runners
- Targeted strength sessions for core, glutes, hips, and stabilizers
- Mobility protocols designed for runners’ specific needs
- Recovery strategies including deload weeks and active rest
- Biomechanics and stride analysis to correct form and efficiency
- Progress tracking and feedback to adjust as your body adapts
We don’t just prevent injuries. We build durability.
Why BeFit?
Injuries don’t just slow down your runs, they disrupt your entire life. We’ve helped hundreds of runners move past chronic pain, rebuild confidence, and train sustainably. Our team includes biomechanics experts, certified strength coaches, and experienced runners who know the difference between pushing through and training smarter. At BeFit, you are not just treated like an athlete, you are coached like a whole person.
What we will cover in your plan.
- Personalized strength and mobility sessions of 20 to 40 minutes that fit your week
- Warm up and cool down routines that protect your joints
- Recovery and stretching sequences tailored to your body
- Periodized programming that balances strength with mileage
- Guidance on footwear, load management, and injury red flags
- Ongoing support and adjustments as your training evolves
With BeFit, strength isn’t extra. It’s essential.
Resources to support your training
Hi, I'm Coach Kari.
Many of my athletes come to me because they no longer enjoy running, whether due to injuries or simply because their performance isn't improving. I want to help you break this vicious cycle and find joy in running again. With my running training, you'll improve your technique and become a stronger runner.
Basic Membership
$70/usd mensual
Access to the Be Fit Runners app with personalized running training tailored to your running level: 10K, 21K, and 42K, loaded into a watch-compatible app. Strength training plans, yoga classes, cycling classes, coaching, and monthly running tracking are available, plus access to the running community.
Premium Membership
$190/usd mensual
All of the above personalized nutrition from our sports nutritionist who will prepare you for your tests to improve performance and competition times from 10K to marathon.
We also improve your body composition.
- Includes 2 sessions with Nutrition
BeFit Runners Plus Membership
$19.90/usd
Specialized content for runners.
✅ Workout videos designed to improve your performance 🏋️♂️
✅ Science-based sports nutrition guides 🥗💪
✅ Ebooks and audiobooks specialized in running 📖🎧
✅ Races narrated by Pau Jiménez, Mexican announcer.
Frequently Asked Questions
How to prevent injury as a runner?
The most effective way to prevent injury is to train with balance. This means combining running with strength training, mobility work, recovery days, and progressive increases in mileage. Listening to your body and adjusting when needed is key.
What are the most common running injuries and how can I prevent them?
Shin splints, runner’s knee, plantar fasciitis, and IT band issues are common, and often caused by overload and weak support muscles. With smart strength and mobility work, you can train pain-free and stay ahead of injuries.
Is strength training safe during marathon or half marathon training?
Yes, and it’s a game-changer. Done right, strength training makes you more efficient, more resilient, and less likely to get injured. At BeFit, we integrate it seamlessly into your plan without adding stress.
What to eat to prevent running injuries?
A balanced diet with adequate protein, calcium, vitamin D, and omega-3s supports muscle repair and bone health. Staying hydrated and fueling properly before and after runs also helps reduce the risk of fatigue-related injuries.
Can strength training make me slower?
No. When done correctly, strength training can make you faster and more efficient. It improves stride power, running economy, and resilience, allowing you to maintain pace longer without fatigue.