🏃♂️ Bounce Back Stronger: Free 4-Week Cross-Training Plan for Injured Runners
Injury doesn’t mean inactivity. Stay fit, accelerate your recovery, and return to running stronger with our expert-designed cross-training program.
✅ Why Choose This Plan?
4 Week Plan
Designed to maintain your fitness levels while you can't run
Tailored Workouts
3–4 cross-training sessions per week, customised to suit various injury types
Flexibility & Mobility
Daily stretching and foam rolling routines to enhance movement and reduce stiffness
Expert Insights
Advice from physiotherapist and elite runner Mark Green, ensuring you're guided by experience
Strength & Stability
Weekly bodyweight exercises to maintain muscle strength and prevent future injuries
Nutrition Guidance
Simple, effective dietary tips to support healing and overall well-being
🧠 Designed for All Injury Types
Whether you’re dealing with a stress fracture, tendonitis, or a muscle strain, our plan offers adaptable exercises to keep you active without exacerbating your injury. Always consult with your healthcare provider before starting any new exercise regimen.
💬 What Runners Are Saying
“This plan kept me sane during my recovery. The structured workouts and expert advice made all the difference.”
— Alex R., Marathon Runner
“I was skeptical at first, but this program helped me maintain my fitness and made my return to running seamless.”
— Jamie L., Trail Enthusiast
Cross Training For injured runners Load
Intensity
1 / 5
Strength
2 / 5
Endurance
2 / 5
Training Load
2 / 5
Membership Benefits
50+ training plans
Training plans from 3km – 100 miles
10+ injury rehab plans
learn how to diagnose and self treat a variety of common running injuries
100+ running articles
Covering everything you need to know to become a healthy, strong and consistent runner
Regular new content
New content added weekly
Streek community
join our active and engaging online community
Product discounts
partner discounts available for members
What our members say
I also want to mention how instrumental your plans and online guidance have been to a big turnaround in my life and a refound love of the outdoors and running
Sanil Patel
I am happy to report that I just finished week 4 of the Return to Running Plan and am starting week 5 tomorrow. Things are going great. I have really been focusing on my running form from your video, standing tall and small steps. I want to thank you for the service you provide as I have no idea what I would have done without this program as guidance, I feel like I would have just ended up re-injured again or just been discouraged to the point I would have stopped running.
Shaun McCready
Hey Mark, Just wanted to thank you for the work you did with me last year on my calves cramping up. Following your advice, I’ve been able to increase my running distances and just did my fist marathon yesterday in Canberra – 4:13. Canberra Marathon 2025 | Run | Strava I just need to keep building up that endurace for a sub 4 next time – I see more marathons and possibly ultras in my future 🙂 Couldn’t have done it without you sorting me out! Thanks Mark.
Paul McGannon
Frequently asked questions
Is this program suitable for beginners?
Absolutely. This plan is designed to help anyone stay active while recovering from injury — even if you’ve never run before or are just starting out. No prior fitness experience needed.
Can I follow this plan while I’m injured?
Yes — and it’s specifically designed for that. If you’re dealing with an injury that stops you from running, this plan helps you stay fit, strong, and mentally sane through low-impact cross-training. You’ll get guidance on which types of cross-training are safest based on your injury (e.g., cycling, elliptical, deep water running, strength work). It also includes mobility and strength routines to support your recovery and prevent future injuries. ⚠️ Of course, always check with your physio or doctor before starting any new exercise while injured.
What if I’m not sure what’s causing my pain?
If you're unsure what your injury is or how serious it might be, it’s best to get a diagnosis from a physiotherapist before beginning the plan. The plan includes general advice based on common injury types — but a proper diagnosis will help you get the most out of it (and avoid making things worse).
Can I start the plan at any time?
Yes! You get immediate access to all 4 weeks of the program. We recommend starting from Week 1 so you can follow the gradual build in training load and recovery exercises. If you’re starting late, no problem — just begin at Week 1 and go from there.
What happens after the 4 weeks?
Once you’re ready to start running again, you can transition into our 10-Week Return to Running Plan or one of our injury-specific rehab programs. These are designed to build you back up safely and confidently — without reinjury.
Does it include strength and mobility work?
Yes — each week includes a variety of exercises for strength, stretching, and foam rolling. These target common problem areas for runners (like glutes, calves, hamstrings, hips, and core) and support your recovery.
About the founder
Mark Green
Physiotherapist and Elite Runner
Mark, has helped over 20,000 athletes improve their running and achieve their race goals. His holistic approach to training ensures noticeable improvements in your movement from the outset
