Transform Your Running
Experience
Refine your foundation to prevent pain and injury
and unlock your full potential for your next marathon!
Are you tired of something hurting every time you run? Do you consider yourself an injury prone runner? Are you concerned that a past injury hasn't completely gone away?
If you said yes to any of these questions, this is the program you've been looking for to alleviate aches and pains and make running enjoyable again without medication, injections, or surgery!
"I had been experiencing nagging knee pain from an old injury during and after my runs, and it was starting to affect my form and cause issues in other parts of my body. Now I complete my runs without any pain or compensation. RUN 3D is expertly and thoughtfully designed with plenty of form cues and information on the purpose of each exercise with regards to your running."
Stephanie Dunhill
Marathon and half marathon
distance runner
"I started the RUN 3D program, and the first few workouts made it abundantly clear where my deficiencies were, but the exercises were extremely easy to follow and provided a clear progression. Each modification calls on strength and skill from the prior workout. I'm extremely impressed with the program and look forward to utilizing the movements in my future training."
Joey Gennari
2x Iron Man
If you think you've tried it all, this program is for you. I know it can be frustrating to think you've done all the right things, yet nothing has worked. Despite all of the stretching, icing, massage, injections, and rest, you still have pain. The reason these methods have failed is because they attempt to treat your symptoms without fixing the problem.
Have you been to an orthopedic, primary care physician, or chiropractor and been told...
Rest for a few weeks and the pain will go away
Stop running, it's bad for your knees
You will probably need a knee replacement some day
Go see a podiatrist for custom orthotics
A cortisone shot will relieve your pain
Your joints are "bone on bone"
"My journey with Hannah as been successful and beyond! My volume of training is high, and I thought dealing with minor and major aches and pains is part of the game. Hannah helped me get back to running pain free after my ACL surgery. I am beyond thankful."
Shay N.
You deserve to know how good your body is designed to feel running across the finish line.
We get so accustomed to thinking that pain and injury are an inherent part of long distance running. I want to share with you the honest truth... it's not!
Imagine what it would be like to:
Joyfully run, instead of limp, across your next finish line
Feel smooth and light with every stride
Know your body is strong, powerful, and resilient
Trust your body to protect you from injury
Not head straight to the freezer for an ice pack after every run
Run without fear of aggravating an old injury or needing a joint replacement
Introducing RUN 3D: the comprehensive online program that targets the root cause of your pain and decreases your risk of injury to help you achieve your best marathon finish yet.
Dr. Hannah's approach to rehab is top tier. After being unhappy with the standard Physical Therapy system, her program was recommended by a friend. Dr. Hannah has been a life savior. This program focuses on the root cause of the problem, not just the symptoms. If you're feeling any pain/tightness that's hindering your ultimate performance, I highly recommend RUN 3D.
Ethan Kraus
Marathon and half marathon
distance runner
BENEFITS of STRENGTH and STABILITY training for RUNNERS.
1. Joint Preservation:
The force accepted by your hips, knees, and ankles are exponentially greater when running compared to walking. You need adequate muscle strength to absorb the impact around these joints to preserve cartilage and joint space.
2. Running Mechanics:
Muscular strength and joint stabilization is necessary to maintain good running form and prevent both acute and chronic injury. Unstable joints lead to a variety of compensatory movements that increase stress on muscles, tendons, and joints leading to pain and injury.
3. Muscle Imbalances:
When one muscle is weak, another muscle overworks. This can cause the overworked muscle to feel stiff and hold tension. Strengthening the weak muscle will allow the stiff and overworked muscles to relax.
4. Joint Instability:
Without adequate muscular strength, your nervous system sends signals to the muscles surrounding the joint to contract in order to stabilize the joint. This protective mechanism gives you that feeling of stiffness. When these muscles gain sufficient strength, your joints will feel more mobile and free.
What makes RUN 3D different?
THE DIFFERENCE IS...
Our bodies are designed to move 3-dimensionally in a spiral like pattern. (imagine how you row a boat!) This is how we moved when we were babies!
Unfortunately, as we develop, we lose this natural movement.
But, it's not your fault!
If you grew up in a traditional school system, you probably:
sat to eat breakfast, lunch, and dinner
sat on the bus and in the car
sat at a desk all day at school
sat to do homework
sat to watch tv
Some of us were fortunate to grow up and have jobs where we move around on our feet while most people continue to sit for hours on end at a computer.
Couple this lifestyle with typical exercise programs that condition us to move up/down, forward/backward, or right/left and... BOOM we now move like robots comprised of stiff joints and muscle imbalances.
The good news is...
RUN 3D refines your foundation and stores your body's natural 3-dimensional movement for smooth and efficient strides!
As a physical therapist, I've helped thousands of people recover from pain and injury and return to high level activity.
I've chosen the top exercises that I use to treat distance runners with back, hip, knee, ankle, and foot pain and packaged them into one program that addresses the root cause of all 5 areas of pain!
The functional strength and stability program starts by redefining your foundation. The workouts seamlessly progresses from week to week with movements that directly translate to running mechanics.
I am your coach! Each exercise is demonstrated with optimal body mechanics accompanied with detailed video and written instructions for you to achieve maximal benefits from every workout!
The rehabilitation inspired yoga flows incorporate not only muscles, but larger bands of fascia that link our our muscles and bones together, to increase mobility and movement coordination.
JOIN TODAY
and get...
When you request access to RUN 3D,
you will instantly get...
($4,997 value)
Strength and Stability
Myofascial Release
Yoga for Runners
With consistency and mindful movement you will:
Unlock Stiff joints and muscles feeling more mobile and free.
Relearn your body's natural 3-dimensional movement for improved coordination and running efficiency.
Develop strong and stable joints to reduce unwanted stress and strain while running.
Run with confidence knowing that you have built a powerful and resilient body.
Reduce running related aches and pains.
Decrease risk of acute and chronic injury.
Complete your next marathon feeling your absolute best!!!
RUN 3D Includes:
12 week functional strength and stability training program ($4,000 value)
The workouts emphasize quality of movement, not how much weight you can lift, and include my top exercises that effectively treat back, hip, knee, ankle, and foot pain. Each exercise has a video tutorial and written description. The program starts with building stronger connections from your brain to the desired muscles, so when you go to pick up weights, you are actually using the right muscles! Over the course of 12 weeks, the workouts progress from muscle activation and movement pattern training to strength and stability training.
Guided self-myofascial release ($699 value)
Sometimes our muscles need a little extra love! Grab a foam roller and work out all the kinks and sticky spots as I guide you through a series of self-massage techniques. This class is designed to help release muscle tension, improve flexibility, and restore your nervous system. You will learn how to effectively use a foam roller to apply pressure to specific points on your body, and how to adjust the pressure to suit your individual needs. Foam rolling can help release muscle knots/trigger points, improve blood flow, and decrease pain. ($699 value)
Yoga for Runners ($699 value)
Each yoga flow is tailored to stretch and release muscles that tend to tighten up with running and contribute to pain/dysfunction. I also include poses that emphasis single leg stability following the same stabilization pattern required for strong running form. I carefully guide you through each pose instructing body alignment and muscle activation. The program includes a variety of yoga flows ranging from 15-30 minutes to best suite your need for the day.
There's MORE!
Enroll today and receive these BONUS features
($5,000 value!)
Accountability Checklist
Consistency is key! Create a schedule and hold yourself accountable to complete the program with this weekly checklist. Make sure you hit your weekly runs, workouts, yoga, and self-massage techniques so you can train hard, recover faster, and prevent injury!
$49 value
Printable PDF Training Log
Track your workouts, remember your resistance, and make notes on how it felt, so every week you continue to progress!
$49 value
Rehabilitation Tutorials
$1999 value
Gain access to a library of rehabilitation tutorials for body parts including: low back, hip, knee, ankle, and foot. If you are experiencing pain in any of these areas you can use these short rehab plans in addition to the holistic strength and stability program.
Rehabilitation Tutorials
$1999 value
Bonus Training Videos
$1500 value
In these training videos, I will teach you how to incorporate the 3-deminsional movement you practice in the workouts into real time running mechanics!
$1500 value
1-on-1 Virtual Consultation
Receive a 1-on-1 virtual consultation with me to use at any time throughout the program. This could be utilized for exercise performance assessment or if you are experiencing pain or injury. Additional visits are $250.
$250 value
Pre-run warm up
Your warm up should be more than just stretching! In this video I will teach you how to effectively prepare your body for optimal and efficient running mechanics!
$250 value
Beginner's Guide to
Resistance Training
The Beginner's Guide to Resistance Training covers program terminology, how to select the appropriate resistance, how to measure exercise intensity, and a formula for you to continue training and making progress once the 12 week program is over.
$250 value
Private Facebook
Community
Get access to a community of like-minded individuals who are committed to improving their health, can answer questions, and provide support whenever you need it!
$599 value
RUN 3D is available for enrollment!
Originally $997, now for a limited time,
get started today for just $497!
When you invest in yourself today,
you will get instant access to start your training program to develop the
strong and resilient body you've always
dreamed of to achieve your goal marathon finish!
12 week strength and stability program ($4,000)
Yoga for Runners ($699)
Guided Self-Myofascial Release ($699)
Beginner's Guide to Resistance Training ($250)
Accountability Checklist ($49)
Printable PDF Training Log ($49)
Rehabilitation Tutorials ($1,999)
Bonus Training Videos ($1500)
1 Virtual Consultation ($250)
Pre-run Warm Up ($250)
Private Facebook Community ($599)
Frequently Asked Questions
Where do I perform the workouts?
The workouts require minimal equipment and can be done at home or at a gym.
When do I perform each workout?
Everyone's routine will look different depending on your fitness level, current exercise regimen, and daily schedule. Ideally each week you will perform 2 functional strength workouts, 1 self-myofascial release, and 1 yoga flow to compliment your current running program.
If you are currently participating in a training program, you can substitute a functional strength workout for one of your current workouts. If strength and conditioning is not part of your current routine, I recommend performing a functional strength workout on an off running day.
You may have to play around with how you feel after the workout and how long it takes you to recover in order to find your ideal routine. Our bodies respond differently to stress, so I cannot give you a black and white schedule to follow.
What is the program format?
The functional strength and stability program is 24 written workouts. You have the option to watch a video tutorial on how to perform the exercise, however the entire workout is not pre-recorded so you can do it at your own pace!
The self-myofascial release and yoga flows are provided in a pre-recorded video format in which you follow along with my instruction.
How long do the workouts take?
The functional strength workouts should take you about 45-60 minutes to complete. The yoga flows range from 15-30 minutes, and the self-myofascial release videos range from 10-15 minutes.
What equipment do I need?
You will need a set of mini resistance bands, weights, a step or bench, yoga mat, and foam roller.
