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Running Foundations

Strength training & plyometrics to excel at running.

12 week program for runners to ensure they stay strong and can run well.

What Is Inside?

A 10-Week Program of progressive workouts

3 Main workouts of 30-45 minutes per week

workout 1- upper Body

The upper body day has a lot of core built into it with a huge focus on mobilizing the ribcage with strength. This means a lot of alternating work gaining separation of the neck, thoracic spine and pelvis. All aspects we need to be efficient as a runner.

Workout 2- Lower body

The lower body strength day focuses on single-leg strength through the hinge and squat patterns. This day will improve your ability to create co-contractions around the major joints loaded while running.

Workout 3- Plyometrics

The plyometric day is going to be a game changer for you all. We are building both stiffness and arguably more importantly the ability to yield. This is a common missing factor in most runner programs.

Warm Up and Post Run Routines

The runner’s warm-up is a way to get more reps on the big things in the program and activate the stuff needed to run fast.

The post run isometrics are incredibly beneficial and will show you what you need to improve on. 

Purchase the 10-week program for lifetime gains. 

One time purchase

  • And the program is yours!

Your Coach

Ian Markow

lan is a personal trainer and educator based in Miami, FL. He has taught Kinstretch classes and exercise workshops all around the United States and internationally.

His passion is helping people become the best version of themselves through hard work and the acquisition of knowledge. You can follow him on Instagram at @ianmarkow. 

Our testimonials


We are here to help with any questions

Please reach out to Ian below to make sure this program will work for you.

Yes, you are held accountable to do the program within 10 weeks.

Yes, It works for both types of phones. 

Yes, You can access the program at

Nope! You are good to go. Everything will be explained.

No. The program consists of short instructional videos for each exercise that we program. 

The Elite Video Membership consists of classes in which you will be able to follow along. The EVM and our class-based programs are delivered through a web browser. The Kettle Bell Level 1 Program is offered through an app on your phone that integrates a calendar and is broken up into individual exercises. 

Facebook Group

we are here to help

Joining the program will grant access to the Facebook group which will serve as a forum. All questions will be answered, students can post videos, and additional links can be shared.

Purchase the 10-week program for lifetime games. 

One time purchase

  • And the program is yours! 2023 © All rights reserved.