TRB: Strength and Activation

Watch This Video First

Important Message For Runners

Attention Runners: Stop Putting Up With Frustrating Injuries — For Good!

Discover How You Can Run ANY Mileage You Want, At ANY Age, Without Pain Or Injury!

If you’ve ever wanted to run confidently without pain and injury weighing you down, then this will be the most important message you read this year.

I’m going to show you how to overcome running injuries for good AND how to prevent running injuries without needing to spend hours scouring the internet…

…or worse, spending valuable time on ineffective exercises that leave you tired and fail to solve the CAUSE of your injury.

After working with hundreds of runners, I get it…

Anything that doesn't involve you actually running needs to be effective and worth the time you're spending away from running, because you really just want to RUN!

That’s where I can help. Time and time again, I’ve seen runners sidelined by injuries for weeks, months, or even years.

I’ve witnessed firsthand how NOT running affects the lives of runners.

AND, since 79% of runners get injured every year...I just had to do something about it!

In fact, I want to tell you a story about Norry.

Norry is a lifelong distance runner who had been struggling with years of what he thought was “piriformis syndrome.”

He had tried anything and everything to get rid of his pain: stretching, foam rolling, and even Chi running.

The result…? The same old piriformis pain which kept him from what he really wanted

Norry is a competitive guy — he regularly competes in a yearlong masters race series, and he had even finished in second place before. But he wanted to WIN his age group, and his injuries prevented him from cracking the top spot.

…He simply wasn’t able to train hard enough due to the pain.

Norry couldn’t figure out WHY his piriformis pain wasn’t going away...until he reached out to me and my team. We set Norry up with a running analysis, and that's when he discovered something shocking…

He had been treating the WRONG problem for years! (No wonder nothing was working!!)

So, what was the problem? What was causing his buttocks pain, AND what did Norry do to solve it? Norry set out on his journey to understand the true issues causing his pain, and find the ultimate solution to solving it...

And that's really the key: in order to find the ultimate cause, you have to ask the right questions to determine the best approach.

Over the last decade, I've worked with over hundreds of runners to overcome their injuries and get back to running with joy and confidence. And that's when I realized...

Why Not Make The Ability To Overcome And Prevent Running Injuries Available To Runners Everywhere?!

So, I set out to combine all the best research on running mechanics and injury prevention with over 3 terabytes of running data from over 800 runners at my running lab.

The result?

A single SOLUTION that makes overcoming and preventing running injuries streamlined and easy to follow.

I want you to have ALL the proven techniques that’ll allow you to run injury free at ANY age when you invest in:


The Running Blueprint will enable any runner to run pain-free without needing endless medical appointments or having to cut runs short.

It will make you a stronger, healthier, and more resilient runner so you can continue to pursue the best version of yourself mile after mile.

With The Running Blueprint Program you’ll get:

- 8 detailed modules with educational videos on common running injuries, ideal running form, and biomechanics

- 75+ detailed exercise videos with voiced-over instructions

- A proven, step-by-step formula to improve your strength, alignment, power, and speed

- 12 months of planned, daily drills for your core, stretching, and Running Blueprint training

- Access to recordings of every live coaching call I’ve facilitated with runners from around the world

- Lifelong access to the program so you can run injury-free at any age

It’s taken us over 10 years to track and analyze the data that makes up the backbone of this program. We’ve tested and tweaked everything to get the program to where it is today.

I didn’t want just another “guru” program. I wanted to provide the running community with the best research-backed program designed around the science of deliberate practice and learning running as a skill.

Here’s what we’ve packed into the 8 training modules:

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

You see, I’m humbled by the opportunity to bring The Running Blueprint to you; after you complete the training, you’ll be able to run injury-free with the confidence to tackle any race distance at any age.

You’ll also get goal-oriented, progressive focus in your training that will save you time previously spent planning, AND you’ll completely change the way you look at running itself.

You’ll see running as a skill to be learned without a limit on what you can achieve.

Sounds great, right?

Don’t just take my word for it, though. Here’s what runners from all around the world are saying about The Running Blueprint Program…

"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

So What’s The Big Secret To The Success Of The Running Blueprint Program?

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 won’t solve these problems. Shoes, devices, and REST won't even come close to correcting these limitations.

And, the more runners that get injured, the more articles, blogs, and training plans are created. And yet...

Runners continue to get injured.

Overcoming running injuries is NOT about doing MORE. It’s about doing and running BETTER….smarter.

That’s the issue though...

There is a glaring PROBLEM in most running programs. It’s a massive oversight that robs runners of success, and robs you of time spent running without the OUTCOME you want...


To overcome and prevent running injuries, you have to alter how you see running itself. It’s not just a thing you do, but a SKILL you develop.

So, how do you develop this skill?

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.

Think about it this way: you can't start marathon training with 18-mile need to start with base mileage to build a foundation first.

In the same way, you can't start a running program without "base exercises" to prime your brain for a more advanced 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.

The Running Blueprint looks at running in a whole new way: it’s about building your running SKILL. It’s about building a better runner and unlocking your full running potential by combining research, skill practice, and running training into one program.

You don't need to waste time trying to put together your own running program — we've done the legwork for you!

To run your best, and to overcome chronic injury, you need a running PLAN!

That’s where The Running Blueprint Program comes in…

The Running Blueprint Program Is A Proven, Step-By-Step Running System To Improve Running Form, Speed, And Efficiency While Staying Injury-Free!

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 800+ 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 a 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 and 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...


  1. You feel "stuck" without focus or purpose to your running.
  2. “Traditional” fixes haven’t worked and you want a PROVEN solution.
  3. You want to run with confidence knowing pain won’t slow you down.
  4. You want to feel like you're progressing towards something instead of just running to run.
  5. You're absolutely sick and tired of being in pain during your runs, and you're ready for a solution.
  6. You've tried physical therapy, chiropractic care, and REST without long-term relief.
  7. 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.
  8. You tried to ramp up your mileage for a half or full marathon but were stopped by pain.
  9. You want to break through a frustrating performance plateau.
  10. You want a "done-for-you" program that's easy to follow and produces results.
  11. You're frustrated by endless, ineffective advice online and want trusted expert guidance on how BEST to improve your running!
  12. You want the freedom to run any mileage you want knowing your body is healthy and protected.
  13. You want to work with an expert in running biomechanics and physical therapy who knows runners inside and out.

"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

Which reminds me — I didn’t tell you how Norry’s story ended!

Norry’s running analysis revealed that his “piriformis pain” was actually a problem with poor gluteal activation. As a result, the alignment of his pelvis, hip, and knee were compromised, causing that small piriformis muscle to work too hard.

This came as a shock to Norry, as he had been “doing bridges” for years trying to work his glutes. But that was the issue: he was doing the right exercises in the WRONG way.

Although the news was surprising, it opened the floodgates to genuine HOPE that his running could improve and that his buttocks pain could truly go away for good. That was all Norry needed to hit the ground running with The Running Blueprint Program.

At first, Norry was skeptical that he could improve his running form, or even overcome his long-standing injury, but he quickly noticed a reduction in his pain AND faster running speeds…

….In the first few weeks of the program!

By finding the root CAUSE of his injury and following a research-backed, PROVEN system for learning running mechanics…

Norry was able to completely resolve his buttocks pain AND he finished #1 in his race series!

I’ll let him tell you in his own words…


There are many runners who spend $5,000 or more trying to figure out the causes and solutions for the running injuries with MRI’s, doctor’s visits, new shoes, orthotics, tape, massage…

You can buy plenty of products that range between $97 and $297, but you’ll still end up frustrated with the lack of results.

…Not to mention the countless hours of time wasted banging your head against the wall.

Believe me, I’ve worked with runners who’ve tried it all!

But I’m not going to charge you anywhere near $5,000 for The Running Blueprint.

You can get everything you need to overcome and prevent running injuries in a yearlong step-by-step program (plus expert coaching) for the low price of $997.

You see, $997 is a drop in the bucket compared to the money (and time!!) you’re going to waste on ineffective treatments, tests, and gear.

Why not invest that money in becoming a stronger, healthier, and more resilient runner with the assurance of a proven system so you can run with confidence for the rest of your life?

Plus, wouldn’t it be great to save countless hours of frustration trying to track down a solution to your injuries? That’s valuable time that you could be spending running!

So, what’s the catch? Why am I practically giving this resource away?

Well, it’s really quite simple: I want to give everyone, including you, the ability to overcome injury and run strong.

I’ve seen firsthand the incredible value running has for people’s lives, and I want as many runners as possible to confidently run their best at any age.

In fact, I want this to be a simple decision for you, so you can get back to pain-free running as soon as possible, so here are:


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: Live Coaching With The Running Blueprint's Founder

Get a Full-Year of Access To Live, Twice-Per-Month Coaching Calls (Value: $395)

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!

That’s right! I’ll give you these 4 bonuses (valued at $1,389) when you take action today and invest in The Running Blueprint.

This is a limited time offer I can take down at any second – so take action today!


So Here's What I Can Do...

I believe so strongly that The Running Blueprint will help you that I’m offering the program (and the bonuses!) with the following 100% Risk Free Guarantee:

I personally guarantee that if you aren’t fully satisfied with the education and training in the program, simply let me know and I’ll issue a prompt and courteous refund. No questions asked!

I feel this is as fair as I could be!

But I’m sure you’ll be able to improve your running form and run with less pain in no time. I wouldn’t have spent the time and effort creating The Running Blueprint and writing this letter to you if I didn’t think it would.


Right now, you have two choices:

You can either continue to wonder WHAT is causing your pain and stress about HOW to fix your issue while hoping it’ll go away.

Or, you can take action today, right now, by investing in The Running Blueprint! You can start feeling stronger, more confident in your running, and get back to longer and faster miles without the worry of pain or injury.

The choice is yours.

Imagine what running will feel like when you can run your best knowing your body is healthy, stable, and strong.

So, order today, right now, while it’s still hot on your mind, and be prepared to transform your running so pain and injury never again keeps you from doing what you love!


Dr. Kevin Vandi

P.S. One more thing, it’s important: I reserve this right to raise the price of The Running Blueprint based on demand. Plus, the 4 bonuses worth $1,389 may be taken off this and sold individually. So, invest in The Running Blueprint while this offer is still up!

Get started now!


Ending New Or Nagging Injuries And Avoiding Future Injury Is 100% Possible With The Right Running Foundation, Plan, And Program!

Which is exactly what The Running Blueprint is. You NEED to invest in the program if...

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.

Frequently Asked Questions

How long do I have access to the course?
How does lifetime access sound? After enrolling, you have unlimited access to this course for as long as you like -- across any and all devices you own.
What if I am unhappy with the course?
We would never want you to be unhappy! If you are unsatisfied with your purchase, contact us in the first 30 days and we will give you a full refund.
Will I get direct feedback on MY running form?
Yes! This course comes with a full analysis of your personal running form by one of our Running Blueprint Certified Specialists. You'll get a full report of your running form for each phase of your running gait and be able to ask direct questions to a running specialist. On your twice per month LIVE video coaching calls, you'll be able to review exercise form, progressions, and address any aches and pains! You can ask anything you want! Our goal is to create a "nobody gets left behind" program where you have access to specialists throughout the entire training program. We're here to help you succeed!
I've had a nagging injury...Is this program for me?
Absolutely YES! This program has helped hundreds of injured runners get back to top form and overcome long-standing injury. Often, runners not only get rid of their pain through the fundamentals of this program, but will also increase speed and performance! It's a win-win! For those who have significant injury or medical limitations, we strongly advise you to consult with your physician before beginning this program.
I feel like I've tried everything. How is an ONLINE program actually going to help me?
Even if you feel like you've tried everything, The Running Blueprint program is fundamentally different. By approaching running as a skill to be practiced and improved, you build a strong foundation that the rest of your training will sit on. Every runner is different, but the research and biomechanics behind safe, healthy, and strong running are universal. Our program provides that foundational knowledge through our online training modules, bimonthly coaching calls, and AI technology during our virtual gait analyses. But, if you're still skeptical, check out Guy's success story below; watch his testimonial to see how he was able to end pain, prevent injury, and become the best runner he can be, just like the over 800 runners we've helped.

Guy's Testimonial

Your Instructor

Dr. Kevin Vandi DPT, OCS, CSCS
Dr. Kevin Vandi DPT, OCS, CSCS

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.