Build Strength. Improve Form. Run Pain-Free.
FREE RUNNER PERFORMANCE GUIDES
Whether you're dealing with recurring aches or simply want to run more efficiently, these free, runner-specific guides will help you move better, activate the right muscles, and stay injury-resistant.
Designed by Dr. Bonnie Wilder, DPT, PT — Physical Therapist, Run Coach, and Strength Coach — these guides are simple, practical, and built specifically for runners.
Choose the guide that fits your needs below.
Build Strength. Improve Form. Run Pain-Free.
FREE RUNNER PERFORMANCE GUIDES
Whether you're dealing with recurring aches or simply want to run more efficiently, these free, runner-specific guides will help you move better, activate the right muscles, and stay injury-resistant.
Designed by Dr. Bonnie Wilder, DPT, PT — Physical Therapist, Run Coach, and Strength Coach — these guides are simple, practical, and built specifically for runners.
Choose the guide that fits your needs below.
THE ESSENTIAL CORE GUIDE FOR RUNNERS
5 Core Exercises to Run Stronger & Safer
If you’re logging miles but still dealing with tight hips, back discomfort, or inefficient form, your core may be the missing link.
This free Core Guide teaches five runner-specific exercises that directly translate to better running mechanics — not just stronger abs.
Inside this guide, you’ll learn how to:
• Build lateral stability to prevent hip drop
• Improve balance and deep core control
• Correct muscular imbalances
• Reinforce spinal stability and posture
• Strengthen your posterior chain for long-term resilience
Each exercise includes step-by-step instructions, professional insights from Dr. Wilder, and progression challenges so you can continue improving as you get stronger.
This isn’t generic core training — it’s strength work designed to support every stride.
THE TOP 3 WARM-UP EXERCISES EVERY RUNNER NEEDS
Activate the Right Muscles Before You Run
Most runners warm up.
Few warm up correctly.
Getting your body moving isn’t enough. Without proper muscle activation and neuromuscular control, even strong runners compensate with every stride — leading to tight hips, weak shins, poor shock absorption, inefficient mechanics, and injuries that seem to appear out of nowhere.
This Warm-Up Guide gives you three targeted exercises designed to:
• Activate the glutes for hip and knee stability
• Strengthen the shins and ankles for better control
• Improve coordination and explosive lower-leg strength
• Reinforce proper stride mechanics before impact begins
These movements prepare your body for the demands of running — helping you move efficiently, absorb force properly, and build durability before the miles even begin.
Activated. Prepared. Runner-specific.
THE ESSENTIAL CORE GUIDE FOR RUNNERS
5 Core Exercises to Run Stronger & Safer
If you’re logging miles but still dealing with tight hips, back discomfort, or inefficient form, your core may be the missing link.
This free Core Guide teaches five runner-specific exercises that directly translate to better running mechanics — not just stronger abs.
Inside this guide, you’ll learn how to:
• Build lateral stability to prevent hip drop
• Improve balance and deep core control
• Correct muscular imbalances
• Reinforce spinal stability and posture
• Strengthen your posterior chain for long-term resilience
Each exercise includes step-by-step instructions, professional insights from Dr. Wilder, and progression challenges so you can continue improving as you get stronger.
This isn’t generic core training — it’s strength work designed to support every stride.
THE TOP 3 WARM-UP EXERCISES EVERY RUNNER NEEDS
Activate the Right Muscles Before You Run
Most runners warm up.
Few warm up correctly.
Getting your body moving isn’t enough. Without proper muscle activation and neuromuscular control, even strong runners compensate with every stride — leading to tight hips, weak shins, poor shock absorption, inefficient mechanics, and injuries that seem to appear out of nowhere.
This Warm-Up Guide gives you three targeted exercises designed to:
• Activate the glutes for hip and knee stability
• Strengthen the shins and ankles for better control
• Improve coordination and explosive lower-leg strength
• Reinforce proper stride mechanics before impact begins
These movements prepare your body for the demands of running — helping you move efficiently, absorb force properly, and build durability before the miles even begin.
Activated. Prepared. Runner-specific.
MEET YOUR COACH
Bonnie Wilder, DPT, PT
Physical Therapist • Run Coach • Strength Coach
With over a decade of competitive running experience, a Doctorate in Physical Therapy, and multiple World Major marathons completed, Bonnie understands what it takes to recover, perform, and thrive long-term.
Her mission is simple:
help runners move better, train smarter, and stay active — pain-free.
