Sick of Rebuilding Every Time You Get Injured?
40% of runners say recurring injuries are their number one frustration.
35% don't know what strength training to do.
30% feel constantly tired no matter how much they rest.
We asked 280+ runners what's holding them back.
The answer wasn't more miles.
See what we found ↓
You Know This Cycle.
- Train hard.
- Feel strong for a few weeks.
- Then a niggle appears.
- Your IT band flares.
- Your calves tighten at the same point every long run.
- Your knees start talking.
- You take time off.
- You lose fitness.
- You start again from scratch.
Sound familiar? You're not alone.
We surveyed 280+ runners. Here's what they told us:
-
"I don't want to fail at my events again this year."
-
"My legs give out way earlier than my cardio."
-
"Every year I think I should start strength training and never do."
-
"Strength training is always the workout I miss each week."
The pattern is clear. The fix isn't more miles. It's not another foam roller. It's not hoping this training block will be different.
It's Easier to Maintain Strength Than to Rebuild Every Time.
Most runners approach injury prevention completely wrong.
You've probably tried:
❌ Foam rolling (treats the symptom, not the cause)
❌ Random YouTube exercises (no structure, no progression)
❌ Physio visits (feel better for a week, then it comes back)
❌ "More rest days" (you lose fitness and the niggles return anyway)
❌ Buying separate supplements and forgetting half of them
Here's what Savanna Ashley — a strength & nutrition coach with 12 years' experience — knows actually works.
-
"If there's holes in the bucket — weak joints, tight muscles, areas that put pressure on other parts of the body — you've got to fill those holes first. Then you can pour as much water in as you want. You can take on as many races as you want. Because you're solid. You're not leaking."
— Savanna Ashley, S&C Coach
That's why we partnered with Savanna. To give committed runners the system that fills the holes — recovery AND strength — so you stop the leak and start building.
HOW IT WORKS — THE 3-PILLAR SYSTEM
The Full System. Recovery + Strength.
Most runners attack one side or the other. The Resilient Runner partnership covers
both.
RECOVER (REST & RISE)
The 24-Hour Recovery Protocol.
Your body recovers across three systems — nervous system downregulation, cellular energy replenishment, and brain recovery transition.
A single ingredient only addresses one. That's why nothing you've tried has fully worked.
- REST before bed supports the shift into deep, restorative sleep.
- RISE in the morning prepares your energy system for the day ahead.
Two serves. Three recovery systems. One protocol.
Most runners piece together supplements designed for gym athletes and hope for the best.
This was built for how your body actually recovers after running.
STRENGTHEN (RESILIENT RUNNER)
Runner-Specific Strength. Customised to You.
Savanna's Resilient Runner program is built around compound movements, full range of motion, and the right intensity — the three things she's seen produce the biggest results in 12 years of coaching.
Customised to your level. 2 or 3 sessions per week. ~40-60 minutes. No guesswork.
As Savanna says: "Two to three exercises per session. If you do them well, you'll get the benefits."
STAY ACCOUNTABLE
Live Coaching. Every Week.
This isn't a PDF you'll never open. The Resilient Runner program includes a kick-off call to set your baseline and 4 weekly live check-ins with Savanna.
You'll be alongside 20 runners — all training together, all showing up.
Accountability is the difference between knowing what to do and actually doing it.
Meet Your Coach: Savanna Ashley
Savanna has spent 12 years in the strength and conditioning industry — and the last several years working specifically with runners.
She completed the Skedaddle 42K (2,200m elevation) after rehabbing a serious ankle injury from a climbing fall.
The experience reinforced what she already knew from coaching hundreds of clients: the body is a chain. When one link is weak, something else breaks.
Her philosophy is simple: build general preparedness first. Strong joints. Strong muscles. Full range of motion. Then pour on the running volume.
"Every runner, whether you're doing a 5K or a 50K, needs the same muscle groups to be strong. You need the same tendons and joints to be strong. It's about staying ready. Being ready."
The Resilient Runner program reflects that philosophy. Compound movements. Bilateral and unilateral strength. Progressive intensity using RPE. Customised to your level — not a one-size-fits-all template.
You can find here on IG @savannaashley
Everything You Get When You Subscribe This April
1. The Resilient Runner Program ($180 Value)
- 4 weeks of runner specific strength training.
- 2 or 3 sessions per week to suit.
- ~40-60 mins per session.
- Matches your experience, and strength level.
- Compound movements, full range of motion, progressive intensity.
- Built by Savanna Ashley from 12 years of coaching.
2. 4x Weekly Live Check-In Calls ($200 Value)
- Weekly group coaching calls with Savanna.
- Form review, questions answered, in-buit accountability built.
This is what makes the difference between a program you finish and one you forget about.
3. Rest & Rise | The 24-Hour Recovery Protocol (4-Week Supply)
$99 / month — $1.77 per serve. Delivered every 4 weeks.
Your body recovers across three systems. Rest & Rise is the only protocol that supports all three — morning and night.
- REST before bed to support nervous system downregulation and deep sleep.
- RISE on waking to support cellular energy and cognitive readiness.
Two serves. Three recovery systems. One protocol designed specifically for runners.
Batch tested. WADA safe. Competition approved.
Total Value: $480+
Your Price:
$99/month (subscription) or
$290 (12-week block)
💪 Cancel anytime.
🚚 Free shipping AU + NZ.
🔒 Money-back guarantee.
We Asked 280+ Runners What's Holding Them Back.
The Resilient Runner program was built to fix exactly what they told us.
40%+
Said recurring injuries are their #1 frustration. IT band, runner's knee, calf strains, tight hips.
35%+
Said they don't know what strength exercises to do. Too much conflicting information.
30%+
Said they're constantly tired and recovery feels impossible.
25%+
Said they've hit a performance plateau and can't break through.
20%+
Said they lack accountability and skip strength training every week.
This program addresses all five. Recovery system + customised strength plan + live coaching = no gaps.
100% Money-Back Guarantee
- Try Rest & Rise for 30 days.
- Follow the Resilient Runner program.
- Show up to the calls.
If you don't feel a genuine difference in your recovery, sleep, or strength — we'll
refund every cent. No questions asked.
That's how confident we are this works.
This Is for Committed Runners.
This IS for you if:
✅ You run 3-6 days per week and take your training seriously
✅ You're training for a race — 10K, half, marathon, ultra, or HYROX
✅ You know strength training matters but can't get consistent with it
✅ You're sick of the injury → time off → rebuild cycle
✅ You want expert guidance, not another random YouTube video
✅ You're ready to commit to 4 weeks of showing up
This is NOT for you if:
❌ You're looking for a quick fix or magic supplement
❌ You're not willing to do 40-60 minutes of strength work 2 or 3x per week
❌ You want someone to do the work for you
❌ You're not prepared to commit to a subscription or 12-week block
FAQ's
How do I get the Resilient Runner program?
Subscribe to Rest & Rise (4-Week Race Pack, $99/month) or purchase the 12-Week Training Block ($290). Once your order is confirmed, we'll send you everything you need to join your cohort and get started with Savanna.
What's included in the Resilient Runner program?
A 4-week customised strength training plan
tailored to your level and goals, a kick-off call with Savanna, and 4 weekly live check-in calls. 2 or 3 session per week training options, ~40-60 minutes each. No gym required.
Is the program customised to me?
Yes. Savanna tailors the program based on your experience, your distance focus, and your specific needs. Whether you're a first-time half-marathoner or an ultra runner — the programming adapts.
Do I need a gym pass?
Yes. The program requires weights and exercise equipment found at most gyms.
What if I already take creatine or magnesium separately?
You're on the right track — but recovery runs on three connected systems, and a single ingredient only addresses one. Taking magnesium alone is like fixing one leg of a three-legged stool.
Rest & Rise was designed as a 24-hour protocol — not a stack of individual supplements. The morning and night timing, the specific forms chosen for each serve, and the way the three recovery systems are supported together is what makes the protocol work when individual ingredients don't.
Most runners who switch from a DIY stack report that the difference isn't just the ingredients — it's the system. One protocol, two daily rituals, no guesswork.
Can I cancel my subscription?
Yes, anytime. No lock-in. The Resilient Runner program is yours to keep regardless.
How many spots are available?
20 per cohort. New cohort opens every Monday in April. Once a cohort fills, you'll join the next week's group.
What happened in January?
We partnered with Savanna and backed 60+ runners with the program.
The feedback was overwhelming — fewer niggles, stronger long runs, and a program
they actually completed.
April is Round 2, with weekly cohorts and live coaching added.
Is this just the strength program or do I also get Rest & Rise?
Both. The Resilient Runner partnership covers the two sides most runners neglect — recovery and strength.
You get the full 24-hour recovery protocol (REST before bed, RISE on waking) delivered to your door every 4 weeks, plus the complete Resilient Runner strength and conditioning program with live coaching from Savanna Ashley.
The protocol supports your body's ability to absorb training. The program builds the resilience to handle more of it. One without the other leaves a gap.
Only 20 Spots This Week.
Limited spaces close Sunday at midnight. No extensions.
- 60+ runners joined in January.
- This isn't a sale that runs forever.
- It's 4 groups. 20 spots each.
- When they're full, they're full.
- Recovery system + strength program + live coaching. All yours.
- For committed runners who are done with constantly rebuilding.
💪 Cancel anytime.
🚚 Free shipping on orders over $90 AU + NZ.
🔒 100% Money-back guarantee.