8 Weeks, 3x per week
Strength training is the best-evidenced way to keep runners healthy: it can meaningfully cut overuse injuries, while stretching alone does little. This plan bundles three short strength sessions that target the areas runners break down most: the hips and glutes, the knees, and the feet and ankles.
Do two of the three sessions in a typical week, on easy-run or rest days, and keep hard efforts for your running. Each session is about 15 minutes, needs almost no equipment, and progresses automatically as you get stronger.
This supports your running. It does not replace sensible mileage progression, which is still the biggest factor in staying injury-free.