The Running Blueprint
The Complete Step-By-Step PROVEN Running Program To Optimize Running Form, Improve Efficiency, Run Faster, And Run Injury-Free
Yes, I Want To Start This Program Now!
Has Your Running Race Been Cancelled...?
Are You Looking For Focus And Purpose In Your Training...?
Have You Been Running MORE Miles To Get Out Of The House But Discovered A New Injury Or Worsening Pain...?
Attention Runners In Quarantine:
This unprecedented "stay at home" situation is affecting all runners around the world. With no races to train for, it's hard to find purpose in your running training.
"Should I increase base mileage, work on speed or hills, just run for sanity., or..?"
Runners everywhere are asking the same questions. When so much of the news is unpredictable, all you want is stability and routine.
What a saving grace to be able to get outside and run! It's likely the ONLY time all day you're outside...and it's exhilarating!
After sitting for endless hours of Zoom meetings and staring at the same 4 walls, getting out to sunshine, trees, and the feel fresh air in your face as you run mile after mile is indescribable.
Unfortunately, for many runners we've talked to, that freedom is being taken from them...
Runners are running MORE miles, adding MORE speed workouts, and even doing two runs per day just to move and get out...BUT it comes at a cost...INJURY.
By trying to add some normalcy to their daily lives, runners end up running an abnormal number of miles. When you're outside feeling pumped up, you just want to keep running simply to avoid being home!
The unplanned miles added to training plans are causing runners to catch the injury bug...and it can't happen at a worse time!
An injury now can be devastating physically, and even more so mentally, since it means that running, your ONE release from isolation at home, is gone.
Here's the key though...
Running More Miles IS Possible...Running Faster Speed Workouts CAN Happen, And Hitting New PRs IS Doable...Ending New Or Nagging Injuries And Avoiding Future Injury Is 100% Possible...With The Right Running Foundation, Plan, And Program!
Take a look at what other runners have said about the Running Blueprint...
"With Kevin's help, I had much stronger glutes and core, and was able to land more softly while running and with more knee bend - which were the two key areas we were trying to address for better shock absorption in my shin. And I'm still improving and able to increase my running miles without negative consequences. For me, this has been amazing and this year I've finally been able to really 'train' for my races as opposed to just doing the bare minimum to get by (or not racing at all)."
- Debbie, Runner
"This program radically changed my running biomechanics so I could run pain-free after 9 knee surgeries (including 2 ACL reconstructions). Recently, I completed my first IronMan. 2.4 mile swim, 112 mile bike, 26.2 mile run. At age 57! My knees were fine all the way through a year of training and the race itself. Thank you!"
- Steve, Ironman triathlete
So, if running long and strong is possible, why are so many runners in quarantine getting injured?
Runners have a high injury risk in general. Research is clear that approximately 79% of runners get injured every year!
Despite the high injury risk, running remains one of the healthiest activities you can do for long-term cardiovascular and physical health.
Plus, let's be honest, you've likely run through injury at some point just to prove your doctor, who told you running is "bad for you knees," wrong!
Even when doctors tell you to stop running, 9 times out of 10 you're not going to listen.
Let me be crystal clear...running is NOT bad for your knees! In fact, runners are overall LESS likely to develop knee arthritis than people who don't run.
If running is not bad for your knees, and happens to be one of the best exercises for overall health, then why are nearly 80% of runners getting injured every year? And more importantly to right now, why are runners getting injured even more?
Runners Who Try To Add More Miles And Faster Miles To An Unstable Foundation Will Create Overuse, Pain, and Injury
Adding more miles and greater intensity to your runs without a strong foundation in strength and alignment control is like putting a Ferrari engine in a Toyota Corolla! The car will break down under the load and power.
Your body is the same!
Running is a high-force, high-repetition, and highly skilled sport. In fact, there's 2-3 times your body weight of force in every step you run! So, if you weigh 150 lbs, there's 300-375 lbs of force on your body every step!
You need to be able to absorb these forces efficiently and transfer that force to running speed and power. That is the key to optimal running mechanics.
Avoiding or overcoming injury with running is NOT about new shoes, orthotics, compression socks, or foam rolling. These "temporary" fixes might address the symptoms of your issue, but they fail to address the cause.
The Root Cause Of 90% Of Running Injuries Is Weakness, Poor Mechanics, Faulty Shock Absorption, And The Absence Of A Training Plan.
Running MORE miles will not solve these problems. Shoes, devices, and REST won't even come close to correcting these limitations.
To run your best, hit new PRs, overcome chronic injury, and THRIVE during quarantine, you need a running PLAN!
The Running Blueprint Program Is A Step-By-Step Proven Running System To Improve Running Form, Speed, And Efficiency While Staying Injury-Free!
Over the past 5 years, more than 723 runners have used the Running Blueprint System to overcome long-term running injury, end pain, and qualify for iconic races like Boston.
Simply, the Running Blueprint is the ultimate running form training program that will transform your running from slow and painful to fast and pain-free.
It's NOT a guru formula or "quick-fix" solution. It's a program built from 100+ research articles and data from 700+ runners.
The Running Blueprint uses the science of running biomechanics and expert instruction to provide a complete running training program.
Here's exactly what you'll discover in The Running Blueprint:
- The biomechanics of efficient running form
- The 3 KEY phases of running gait
- The most common causes of running injuries AND how to fix them
- The little know secret of "muscle activation" and why it's an essential, non-negotiable first step in optimizing running form
- How to use strength training for HUGE gains in performance without getting bulky or slow
- Simple ways to improve running alignment and avoid "power leaks"
- Effective drills to build your "active shock absorption" system to avoid injury
- How to incorporate plyometrics to jump start your running speed
- The essential running "re-training" drills and easy-to-remember mantras for practicing running form while running!
And so much more...
The Running Blueprint Is For YOU If...
- You feel "stuck" at home without focus or purpose to your running.
- You miss the accountability and support of your running club.
- You are annoyed that your big race got cancelled and now you feel all your hard work was for nothing...
- You want to feel like you're progressing towards something instead of just running to run.
- You're absolutely sick and tired of being in pain during your runs and you're ready for a solution.
- You've tried physical therapy, chiropractic care, and REST without long-term relief and all you want to do is run carefree!
- You HATE wasting time in the gym doing "cross-training" just because it's what you're supposed to do and wish you had specific, effective drills to save time.
- You've tried to ramp your mileage for a half or full marathon but been stopped by pain.
- You want to break through a frustrating performance plateau.
- You want a "done-for-you" program that's easy to follow and produces results.
- You're frustrated by endless, ineffective advice online and want trusted expert guidance on how BEST to improve your running!
"Every running specialist at Competitive EDGE is fantastic. Knowledgeable and caring with a state of the art running program. They really helped me run pain-free, stronger and happy again. I injured my leg in July and in December I was able to run a marathon PR! The exercise program is detailed, intense and effective."
- Elisa, Marathon Runner
Runners like to run.
Anything other than running NEEDS to be worth the time spent and NEEDS to help you run longer or faster.
Let's face it: how many times have you actually stuck with "foam rolling," stretching, or that "strength training for runners" plan you found on Google?
If you're like the hundreds of runners that have gone through this program, chances are you've never finished those programs and the one kettle bell you own is sitting in the back of your closet.
The more runners get injured, the more articles, blogs, and training plans are created, but...
Runners continue to get injured.
There is a glaringly huge PROBLEM in most running programs, a massive oversight that robs runners of success, and robs you of time away from running without the OUTCOME you want...
Most Running Programs Fail Because They Lack A SYSTEM To Learn The SKILL of Running!
To become an efficient runner, you need to develop a foundation in muscle activation, strength, dynamic alignment control, and power.
Most other programs choose exercises at random or become too focused on ONE aspect of running and fail to teach running systematically.
Invariably, the exercises are either too easy or too hard and runners, like yourself, give up without any results.
You can't start marathon training with 18 mile runs...you need base mileage to build a foundation first.
In the same way, you can't start a running program without "base exercises" to build a strong foundation and prime your brain for a higher and more advance running skill set.
No matter what sport you play, athletes need a solid foundation and deliberate practice to improve and hone their abilities.
The Running Blueprint Uses The Science Of Deliberate Practice, Motor Learning, Strength Training, And Biomechanics To Create A SYSTEM For Successful Running.
You don't need to waste time trying to put together your own running program. We've done the legwork for you!
We've tweaked, refined, and improved The Running Blueprint system to what you see today. This system is the most advanced research-driven running system on the market.
"This program has taught me to have a purpose for every run. I used to run a 10k at a 11:50 pace and my legs felt heavy and tired...now, after going through this program, I can run a 10k at 9:20 pace and I feel strong! I now have confidence I can hit my training paces without being in pain the next day and I'm running past other runners in my club and turning their heads. It's a great feeling!"
- Ed, Triathlete
Module 1: The Science Of Running Simplified
- Running as a "Skill" to Be Learned
- The Science of "Deliberate Practice"
- The 3 Key Phases of Optimal Running Biomechanics
- Why Initial Contact Form Is Crucial to All Other Running Phases
- Why Most Injuries Happen at Peak Knee Loading AND How to Fix Them
- The Best Way to Generate Power From Terminal Stance
- Tips for Improving Shock Absorption to Avoid Overuse and Wear and Tear
Module 2: The Secret Of "Muscle Activation"
- "Muscle Activation" -- How Your Brain and Muscles Wire Together
- Why Neural Activation Is the Foundation of Optimal Running
- Why Strength Training Without Muscle Activation is a Waste
- The 5 Critical Activation Exercises for Your Glutes, Core, and Foot
Module 3: Functional Movement For Runners
- Using Neural Activation For Functional Movement
- Essential Training to Utilize a "Hip Hinge" Squat for Optimal Muscle Output
- The 2 Most Important Glute Activation Exercises
- How to Train Your "Foot Core" to Avoid Plantar Fasciitis and Other Debilitating Foot Injuries
Module 4: Running-Specific Strength Training
- Why Runners NEED Strength Training
- Debunking the Myth That Strength Training Will Make You Bulky and Slow
- How To Significantly Increase Your Running Power Without Adding Weight... (Hint: it's NOT body building!)
- Vital Form Tips to Avoid Injury when Strength Training
- The 4 Running-Specific Strength Drills EVERY Runner Should Do
Module 5: How To Use "Active" Shock Absorption
- Why You Need "Active" Shock Absorption to Stay Healthy and Pain-Free
- How to Decrease Your Landing Forces by 10% in Just 2 Weeks!
- Using a Hip Hinge and Muscle Activation to "Store" Energy
- The 5 BEST Running Drills to Improve Running Energy Storage
Module 6: Optimizing Alignment For Running Efficiency
- The Essential Running "Alignment" Drills to Significantly Decrease Injury Risk
- Identifying the "Power Leaks" That Are Robbing You of Faster Times
- Running Is a Single-Leg Sport -- How to Use Single Leg Drills to Optimize Form
- Learn the 5 Most Effective Running Alignment Drills
Module 7: The Power of Plyometrics
- All Running Is a Plyometric Sport
- The Simple Formula for Training with Plyos to Increase Speed
- Using Speed Drills Correctly to Increase Performance
- The Only 5 Plyo Drills You'll Ever Need
Module 8: Running Re-Training - Putting It All Together
- Runners Need to "Practice" Ideal Running Form
- Easy Running Form Drills You Can Use on Any Run
- How to Use Your Running Watch as a Coach
- The 2 KEY Re-Training Drills That You Can Use Immediately
Bonus #1 : The Pliability Blueprint Course
"The 14 BEST Mobility Drills For Runners" (Value $297)
This mobility course is designed to help runners stay mobile and injury-free during training. These drills can immediately improve your range of motion and ease pain even for the most stubborn issues. Even if you don't like to "stretch," these pliability drills are easy-to-do and quick, so you'll have more time for running! Plus, we've put together the most effective drills, so you don't have to think about what's best for your body.
For years runners have asked us for this program, and we're giving it to you absolutely FREE!
Bonus #2 : A FULL- YEAR Running Blueprint Daily Training Calendar For Ultimate Success!
12 Months of Planned Daily Workouts That Follow The Running Blueprint Formula, Pliability Blueprint, and Best Core and Stretching Drills For Runners (Value $347)
This never-before-released Running Blueprint training plan is a full-year of step-by-step daily workouts. The yearlong plan follows the exact formula, science, and timeline of the Running Blueprint. This is the ideal guide for your running success. This periodized program incorporates muscle activation, strength training, shock absorption, alignment, plyometrics, and running re-training drills. PLUS it gives you specific daily drills for pliability, core, and stretching routines.
This exclusive yearlong plan is 100% FREE with The Running Blueprint Program!
Bonus #3: Work 1:1 With a Running Blueprint Certified Coach
Get a Full-Year of Access To Live, Twice-Per-Month Coaching Calls
PLUS a Full Online Running Gait Analysis (Value $745) - For Free!
Working one-on-one with a running specialist is the BEST way to reach your goals and get the most out of this program.
You'll get an in-depth, comprehensive, online running analysis powered by AI technology. One of our Running Blueprint Certified coaches will break down your running data and give you specific, actionable cues to improve your efficiency and decrease injury risk. We'll break down your running joint angles at each of the 3 key phases of running gait and suggest how to manipulate the Running Blueprint Program to fit your unique needs. You'll get a complete written report with listed goals and specific time frames to achieve those goals.
To ensure you get the most out of The Running Blueprint, you'll also receive access to our live, bi-monthly video coaching calls hosted by me personally. I'll be able to answer all your questions live, walk you through exercises, and provide expert cues and exercise progressions. Plus, you'll be able to meet other Running Blueprint runners and learn from their questions and experiences!
We're providing this additional coaching bonus to ensure you get the results you want. Typically, our online running analysis and full year of monthly coaching calls costs $745, but you'll get this best-in-the-industry training for FREE!
In Total, By Joining The Running Blueprint Program, You're Getting $1,389 Worth Of Bonuses For FREE!
1. You're looking for a step-by-step guide to optimal running.
2. You finally want to break free of nagging, limiting, and annoying pain that keeps you from running.
3. You've tried other running training programs without getting the results you want.
4. You want to follow a PROVEN formula for running success.
5. You want assurance that the running drills and exercises you're doing are built on research, science, and hundreds of successful case studies.
6. You want to be able to run ANY race distance you choose with confidence that you won't miss race day due to pain, lack of training, or worry.
7. You want a FULL YEAR calendar of daily running-specific exercises to help you achieve your biggest running goals.
8. You want direct access to a Running Blueprint certified coach with years of experience who can hold your hand through the program to ENSURE you have success.
9. You want a running program that will keep you running at ANY AGE.
10. You want to prove to everyone that's ever told you "running is bad for your knees" that they're wrong.
11. You want a program that will keep you running at your BEST for YEARS (so you don't need to take up cycling)!
12. You want a fun, challenging, and effective running formula for success.
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If this sounds like YOU, read on...
Get started now!
Your Instructor
Dr. Kevin Vandi is the author of The Running Blueprint and a nationally recognized specialist in running biomechanics, orthopedics, and sports performance. He's lectured around the country, speaking to runners, physical therapists, and sports scientists on how to optimize running mechanics for efficiency and speed while decreasing injury risk.
Kevin is the founder of Competitive EDGE Physical Therapy, where he and his team have successfully trained more than 700 runners. Kevin has over 12 years of experience working with athletes of all levels and currently serves as the physical therapist for the San Jose Earthquakes professional soccer team.
During his professional career Kevin has consistently been on the forefront of cutting edge running and sports biomechanics technology. As founder of The Running Blueprint System, Kevin continually scours research and analyzes the 3 terabytes of running data from his lab to find the most optimal methods to help runners be at their best.
Outside of work he loves hiking the Bay Area trails with his wife and 5 children.