Yes, the program is designed for both new and long-term knee pain. Your plan adapts to your current pain level, gradually rebuilding strength, stability, and running tolerance at a safe and sustainable pace.

Absolutely. The app adjusts your running volume based on your current ability and pain levels, so you can continue preparing for your 5K, 10K, half marathon, or marathon without overloading your knees.

You can train entirely from home with minimal equipment, although access to a gym will help you progress exercises, build strength faster, and improve long-term results.

Most runners feel progress within 4 weeks, depending on consistency and pain severity. You’ll complete structured assessments every 4 weeks to track improvements and unlock the next training phase.