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Running Injury Prevention Home

ORS - Performance

Coach
Nick VanBogelen

Injury Prevention Program Description

This 4-week, 4-days-per-week injury prevention program is designed to help runners of all levels minimize everyday aches and pains associated with high mileage, whether running quickly or slowly. Each workout is about 20 minutes long, including a dynamic warm-up, alternating between movement development and strength training to target key areas prone to injury. The Time you put into this will be made up as it will keep you running without pain.

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Reduce pain from common
Prevents common running injuries like IT band syndrome, shin splints, knee pain, and plantar fasciitis. It improves recovery by reducing tightness and increasing blood flow. Supports efficient running mechanics, allowing for longer and faster runs with less risk of strain. Trains the core to actively contribute to proper running form rather than being potent but underutilized.
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Movement Development Days
Focused on improving mobility, flexibility, and running-specific movement patterns, these sessions are designed to enhance joint stability, reduce stiffness, and address imbalances. A key component is teaching runners to develop a strong core and train their core to function appropriately for running.
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The thing most don't realize!
You can have a strong core but not know how to use it correctly. After this program, you will! This includes exercises that improve your core ability to stabilize and transfer energy efficiently during movement, supporting better posture and stride.
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Strength Training Days
Running long distances with not enough strength is the number one cause of injury Designed to build the foundational strength runners need to support consistent training and avoid overuse injuries, these exercises target critical areas such as the hips, glutes, core, and lower legs to improve endurance and shock distribution.
Features
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Access to your coach
Coaches linked anytime you need help via the messaging portal.
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Hurdle // Cones // Weights // Mini Bands // Super Bands
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Prep

A

ORSP Movement Prep 1

Foam Roll: Calves, Hamstring, Adductors, IT band, Quads, Back, Lats. 3 mins Mobility: 1/2 kneel Pec Mob - 8 ea. Deep squat with Lat Stretch - 2 x 5 breaths Fig 4 Rotation - 8 ea. Single RDL w Reach - 6 ea. Push up to downward dog - 10 Worlds Greatest Stretch - 4 ea. Dynamic Warm Up: Bear Crawl - 5 yard Quad stretch w/ lateral lunge -10 yards Shuffle w/ groin stretch -10 yards A Skip -20 yards Carioca - 20yards down and back High Knees -20 sec Sprint to backpedal -20 yards Shuffle to sprint -20 x 2

B1

Split Squat

3 x 6 @ 0 lb

B2

Prone Heel Squeeze

3 x 6 @ 5

C1

Plank Taps

3 x 6

C2

Dead Bug Alt w/ Stability Ball

3 x 6

D1

Half Kneeling Alternating Shoulder Press

2 x 6

D2

Band Pull Apart (one way) Palms up

3 x 6

E1

Toe Curls

3 x 10

E2

Tenting

3 x 10

Monday
Week 1 Day 2

Prep

A

ORSP Movement Prep 2

Foam Rolling:Calves, Hamstrings, Adductors, IT Band, Quads, Back, Lats Mobility: Wall Slides -10 Windmills - 10 total Glute bridge - 10 1-2-1 up one hold down two. Hip Step Rock Back - 8 each Squat to Stand - 8 Bretzel - 6 breaths each side. Dynamic Warm Up: Cross Crawl - 10 yards Forward / Back Over / under fence -10 yards Inchworms - 5 reps Lateral Bear Crawls -5 yards Skip - 20 yards Lateral Skip - 20 yards both ways Carioca high knee - 20 yards both ways High knee / Heal Kicks - 10 -10 yards Build up Sprints - 20 yards

B1

Small box Jumps

3 x 8

B2

Small Box Recoil

3 x 8

B3

Box Taps

3 x 0:20

Skill/Tech

C

Wall Posture Running Day 1

Wall Posture Holds - This is falling into the wall maintaining tall body with a little crunch in the you're abs. Wall Posture Holds Push Offs- Hold that tall body do not break while pushing on the wall. Wall Posture Holds Marching - All the above plus as you switch legs low back should remain still.

D

Lean Runs

6 x 25

Tuesday
Week 1 Day 3

Prep

A

ORSP Movement Prep 2

Foam Rolling:Calves, Hamstrings, Adductors, IT Band, Quads, Back, Lats Mobility: Wall Slides -10 Windmills - 10 total Glute bridge - 10 1-2-1 up one hold down two. Hip Step Rock Back - 8 each Squat to Stand - 8 Bretzel - 6 breaths each side. Dynamic Warm Up: Cross Crawl - 10 yards Forward / Back Over / under fence -10 yards Inchworms - 5 reps Lateral Bear Crawls -5 yards Skip - 20 yards Lateral Skip - 20 yards both ways Carioca high knee - 20 yards both ways High knee / Heal Kicks - 10 -10 yards Build up Sprints - 20 yards

B1

Side Steps Ups

3 x 6

B2

ISO Adductors

3 x 0:25

C1

bear crawl (lateral)

3 x 5

C2

Straight Sit Up

3 x 8

D1

SA Up Right Row

3 x 8

D2

Triple Crush

3 x 8

E1

Standing Toe curls

3 x 10

E2

Single Leg Balance

3 x 1 @ 0:30

Wednesday
Week 1 Day 4

Prep

A

ORSP Movement Prep 2

Foam Rolling:Calves, Hamstrings, Adductors, IT Band, Quads, Back, Lats Mobility: Wall Slides -10 Windmills - 10 total Glute bridge - 10 1-2-1 up one hold down two. Hip Step Rock Back - 8 each Squat to Stand - 8 Bretzel - 6 breaths each side. Dynamic Warm Up: Cross Crawl - 10 yards Forward / Back Over / under fence -10 yards Inchworms - 5 reps Lateral Bear Crawls -5 yards Skip - 20 yards Lateral Skip - 20 yards both ways Carioca high knee - 20 yards both ways High knee / Heal Kicks - 10 -10 yards Build up Sprints - 20 yards

B

Jump Matrix

8 x 3

Tech

C

Wall Posture Running Day 2

Repeat Day 1: Wall Posture Holds Wall Posture Holds Push Offs Wall Posture Holds Marching Add in: Single Leg Holds Single Leg Push-Offs Marching Single Leg

D

A Skip to A Run

6 x 10 @ 10

Coach
coach-avatar Nick VanBogelen

Nick has 20 years of coach athletes with running as well as most sports. As Athletic trainer and strength coach He has keep people running long after others would tell people to stop running.

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Running is Jumping

You may not need strength training to run, but if you want to enjoy pain-free running throughout your life and keep your joints healthy, incorporating strength training and learning to jump correctly will help you continue doing the activities you love.

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The Proof
verified-athlete-avatar Colin Marrow

Collegiate Football - Hillsdale College

Verified Athlete

"I struggled with multiple hamstring injuries before I started training at ORS Performance Training. But with the help of the amazing coaches here, I learned proper running form and significantly reduced those injuries!"

verified-athlete-avatar Olga Briseno

Outdoor Enthusiasts - Diamonale, Mi

Verified Athlete

"“I started working with Nick following my knee replacement in the summer of 2021. At the age of 67, not only have regained my pre-surgery strength, but l also feel stronger running than l have in decades.""

verified-athlete-avatar Lucretia Mansfield

Avid Volleyball player

Verified Athlete

"I can feel the strength returning to my knee, and my balance is starting to improve as well. In addition, I feel like I am training as an athlete, not just going through ACL rehab"

verified-athlete-avatar Maggie Page

Collegiate tennis - Belmont abbey

Verified Athlete

"I can definitely say it goes a lot further than just performance training. I no longer train only for tennis, I now train for an overall healthier lifestyle."

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