Know Your Run™
You know how to run.
Now know what to do when it feels different
For women who love to run...but lately, running feels different.
You know when something
feels off.
You've probably learned plenty about training, strength, mobility, and recovery over the years.
But knowing what you're feeling isn't always the same as knowing what to do about it.
Is that tightness something you should work through...or a sign to change the plan?
Would a little movement help...or does your body need recovery?
Are you ready to build today...or would adjusting now help you run better tomorrow?
And when one run feels great and the next one doesn't, how do you know what's actually changing?
That's where Know Your Run™ begins.
A DIFFERENT WAY TO THINK ABOUT YOUR RUNNING
Stop guessing what to do.
Start making the call.
Know Your Run™ isn't another running plan telling you how many miles to run or what workout to do on Tuesday.
It's a system that teaches you how to understand what's happening in your body and make better decisions around the running you're already doing.
You learn a simple process you can use again and again:
NOTICE → DECIDE → DO → RECHECK → LEARN
NOTICE
What am I noticing today?
DECIDE
What does that mean for today's run?
DO
What do I need to do next?
RECHECK
What changed?
LEARN
What can I take from this?
What does this look like in real life?
Let's say you wake up with heavy legs on a day you planned to run.
You start with your Daily Readiness Check:
Movement: Good
Recovery: Off
Energy: Okay
Stress: Okay
Recovery is Off, but it's the only area that's Off. With the other three landing at Good or Okay, this isn't a RESTORE day.
Today's call is ADJUST.
You check your Breath, Arm Swing, and Push-Off.
Something isn't moving as well as it could, so you use a targeted reset and recheck.
It improves.
That's useful information.
You don't necessarily need to abandon the run, but because today's overall call is still ADJUST, you modify the run rather than blindly following the original plan.
Then after the run:
Afterward, you notice how your body responded.
Over time, your Weekly Assessment helps you see whether this was a one-off day or part of a pattern.
One signal didn't make the decision.
The whole picture did.
One tight muscle doesn't make the decision.
One bad night's sleep doesn't make the decision.
One off run doesn't make the decision.
Your body doesn't respond in a vacuum. Sleep, stress, recovery, hormones, movement, training, and life can all influence what you bring to a run.
You don't have to identify one perfect cause before deciding what you need today.
And you don't have to make the perfect decision.
The goal is to make a thoughtful decision, notice what happens, and keep learning from your running.
Most programs tell you what to do.
KNOW YOUR RUN™ teaches you what to notice, what to change, and how to learn from it.
The goal isn't to make you dependent on another plan.
It's to help you become better at understanding your own running.
The tools support the decision.
You don't need to memorize a library of exercises or use every tool every day.
Each tool has a purpose...and you learn when to use it.
NOTICE
Daily Readiness Check
In about a minute, check in with four things that can influence your run:
Movement • Recovery • Energy • Stress
The goal isn't to judge whether you're having a “good” or “bad” day.
It's to notice what you're bringing to today's run.
NOTICE
Run Ready Routine™
Before you run, check three simple things:
Breath • Arm Swing • Push-Off
If something isn't moving well, use a targeted reset...then recheck.
Don't just warm up. Learn from your warm-up.
LEARN
Weekly Assessment
Your Daily Readiness Check helps you understand today.
Your Weekly Assessment helps you see what's happening over time.
Each week, look at three areas:
Recovery • Movement • Running Capacity
The goal isn't just to collect a score. It's to recognize patterns you might otherwise miss.
Track more than your miles. Learn from your running.
DO
Once you've made the call...you need the right tools to act on it.
That's where your mobility, strength, recovery, and fueling tools come in.
9–5 Mobility
Sitting, driving, and long hours in one position can change how your body feels when it's time to run.
These short mobility resets help you restore movement during the day so you're not waiting until your run to deal with stiffness.
Move better during the day...so you're more ready when it's time to run.
STRENGTH
Runner Specific Strength Training
Running strength isn't just about getting stronger. It's about helping your body organize and control movement as the demands increase.
These progressive exercises help you build strength while paying attention to how you breathe, organize, and move symmetrically.
Progress at your own pace...and give each side of your body the time it needs before moving ahead.
Build strength you can use when you run.
Includes guided video instruction and step-by-step demonstrations.
RECOVERY
Recovery Tools
Sometimes the right response isn't to do more. It's to help your body settle and recover.
Simple breathing and recovery tools give you practical ways to downshift after training, at bedtime, or when stress is running high.
Learn when your body needs less input...and what you can do to help it recover.
Fuel & Recover
Fuel Your Running
Fueling is part of the picture too.
Simple, practical guidance helps you support your energy before and after running without turning nutrition into another complicated set of rules.
You'll learn straightforward ways to fuel your running and support recovery.
Keep it simple. Give your body what it needs to run and recover well.
Your First 7 Days Inside Know Your Run™
You don't need to overhaul your mileage, replace your training plan, or start using every tool at once.
✓ Learn the Know Your Run™ system
✓ Begin using your Daily Readiness Check
✓ Learn your Run Ready Routine
✓ Notice how movement, recovery, energy, and stress relate to your running
✓ Start making your own BUILD, ADJUST, RESTORE, or PROTECT decisions
✓ Begin recognizing patterns instead of judging individual runs
By the end of your first week, the goal isn't to have changed your running.
It's to understand it differently.
Your first week isn't about doing more.
It's about noticing more clearly.
Bonus Playbooks
Unlocked After Your First 7 Days
🎁 Bonus Playbook
Why Do I Keep Having the Same Running Problems?
When the same tightness, restriction, or running problem keeps showing up, this playbook helps you look beyond the symptom and start recognizing the patterns and connections that may be contributing.
You'll learn how to think through what keeps showing up and use the Know Your Run™ process to decide what to do next.
Stop chasing the same problem. Start looking for the pattern.
🎁 Bonus Playbook
When Your Body Talks Back During a Run
Not every uncomfortable run needs to end.
When something suddenly feels tight, heavy, restricted, or just...off, this playbook helps you use the Know Your Run™ process during your run to decide what to do next.
You'll learn when it makes sense to keep going, when to make a change, and when stopping is the better response.
You don't have to guess just because you're already running.
These playbooks are intentionally unlocked after your first week because they're most useful once you've learned the foundation of Know Your Run™.
Once you understand how to notice what your body is telling you and make a decision about what to do next, these bonus guides help you apply the system when real-life running challenges show up.
4 Weeks of Coaching & Practice
Know Your Run™ isn't something you need to master on day one.
For four weeks, I'll help you put the system into practice one piece at a time.
MONDAY • SHORT COACHING VIDEO
Each Monday, you'll get a short pre-recorded video from me with one idea to focus on as you use Know Your Run™ during the week.
FRIDAY • WORKBOOK REFLECTION
At the end of the week, your workbook helps you look back at what you noticed, recognize patterns, and think through the decisions you made.
For four weeks, you'll practice noticing, deciding, doing, rechecking, and learning...until the process starts becoming your own.
MEET YOUR COACH
I'm Robyn Pester, MS, PT, ATC, CSCS.
For 35+ years, I've worked with runners and helped them understand what they're feeling, recognize patterns, and figure out what to do next.
And one thing I’ve learned...
Runners don’t just need someone to tell them what to do.
They need to understand why.
Why does this keep getting tight?
Why did that reset change how I move?
Why am I responding differently this week?
What do I do with what I’m noticing?
Know Your Run™ takes that same thinking and puts it into a system you can use on your own.
Because I don’t want you to need me standing next to you every time running feels different.
I want you to know what to do next.
What Runners Say About Working With Robyn
“If 10,000 hours is the criteria for mastery, she has that and more. As a 66-year-old runner, I’m certain I would not still be running if it weren’t for Robyn.”
— Annie R.
“Robyn is incredibly knowledgeable and always explains what’s going on in my body and what I can do to contribute to healing. I always leave feeling better — physically and mentally.”
— Nan W.
“Robyn did a holistic assessment, not just of the injured area but how everything was connected. The plan she gave me was clear, doable, and helped me return to running without pain.”
— Jennifer B.
“Robyn’s work breathed life and joy back into my running. Because of her approach, I set PRs at age 46 — across multiple distances.”
— Meghan C. Master Athlete
“Robyn is GREAT! Super helpful as an aging runner to get my body back in line.”
— T.H.
KNOW YOUR RUN™ Early Access
Everything You Need to Get Started. $99.
You don't need another list of exercises. You need a better way to understand what your body is telling you and know what to do next.
Join KNOW YOUR RUN™ and get immediate access to all 14 playbooks, practical tools, weekly coaching, and lifetime program updates.
Early Access: $99 through December 31, 2026.
Regular price: $197 beginning January 1, 2027.
One payment. Complete program access. Lifetime access and updates.
7-Day Clarity Guarantee
Use the Daily Readiness Check. Learn the Run Ready Routine.
Start making your own BUILD, ADJUST, RESTORE, or PROTECT decisions.
Try KNOW YOUR RUN with confidence.
If you decide the program isn't right for you, simply email [email protected]
within seven calendar days of your purchase to request a full refund.
No hoops. No pressure.
FAQ
Click any question below ... these are the exact things runners ask before joining
Is this meant to replace my running?
No. KNOW YOUR RUN is designed to support your running, not replace it.
It's a practical educational program that helps experienced women runners better understand how their bodies move, train, and recover.
You'll learn to NOTICE what you're feeling, DECIDE what it means for today's run, DO what helps, RECHECK what changed, and LEARN from the experience.
You'll also develop tools for strength, mobility, recovery, and fueling that work alongside your running.
Do I need to change my mileage?
Not necessarily. KNOW YOUR RUN is designed to work alongside your current running and training plan.
But one of the things you'll learn is how to use your Daily Readiness Check to recognize when your body is ready for your planned run and when it might benefit from an adjustment.
Some days that may mean running as planned. Other days, it may mean changing your mileage, intensity, or recovery strategy.
The goal isn't to run less. It's to understand what your body is telling you so you can make smarter training decisions and keep moving forward.
How much time does KNOW YOUR RUN take? What if I miss a few days?
KNOW YOUR RUN is designed to fit into your life and existing running routine, not become another overwhelming commitment.
You'll learn short daily check-ins and practical movement strategies you can incorporate before or after your runs. The strength, mobility, recovery, and fueling resources help you build skills over time.
You don't need to complete everything at once or follow a rigid schedule.
If life gets busy or you miss a few days, simply pick up where you left off. You have lifetime access to the program and its updates, so you can return to the resources whenever you need them.
The goal is consistency and learning, not perfection.
What if I’m not sure this is right for me?
KNOW YOUR RUN is designed for experienced women runners who want to better understand how their bodies move, train, and recover.
You'll learn to recognize movement patterns, build run-specific strength, improve mobility, and understand how recovery, stress, nutrition, and fueling influence your running.
The NOTICE → DECIDE → DO → RECHECK → LEARN framework helps you put that knowledge into practice, so you can make informed decisions about your training.
You have lifetime access to the program and its updates, so you can learn at your own pace.
With the 7-Day Clarity Guarantee, you can request a full refund within seven calendar days of purchase if you decide the program isn't right for you.
How much does KNOW YOUR RUN cost?
Early Access is $99 through December 31, 2026.
The regular price is $197.
Early Access includes lifetime access and updates.
It's one payment, not a subscription. You can move through the program at your own pace and return to the resources whenever you need them.
Do I need special equipment?
No special equipment is required to get started with KNOW YOUR RUN.
Most of the movement assessments, mobility exercises, and daily routines can be done without equipment.
Throughout the program, I may suggest optional items that can be helpful for certain strength, mobility, or movement exercises. These are recommendations, not requirements.
You can begin with what you have and add equipment as you go if you choose.
What makes KNOW YOUR RUN different from other fitness programs?
KNOW YOUR RUN goes beyond traditional strength or mobility programs. It teaches you how your body moves, why certain patterns may be limiting your running, and what you can do to improve them.
You'll learn how to recognize and retrain movement patterns, build run-specific strength, improve mobility, and understand how recovery, stress, nutrition, and fueling influence your running.
Created by Robyn Pester, MS, PT, ATC, CSCS, a physical therapist with 35+ years of experience working with runners, the program brings these pieces together into one practical system.
Rather than simply giving you more exercises to do, KNOW YOUR RUN teaches you how to understand your body, make meaningful changes, and recognize whether those changes are helping.
Can I do this if I have injuries or limitations?
KNOW YOUR RUN welcomes experienced runners with different abilities, training histories, and physical limitations.
You can move through the educational resources at your own pace and choose activities appropriate for your current capacity.
The program is educational and does not replace individualized physical therapy or medical care. Not every exercise will be appropriate for every runner.
If you're dealing with a current injury, worsening symptoms, or medical concerns, consult your physician or physical therapist about which activities are appropriate for you.
Ready to Know Your Run™?
Early Access: $99 through December 31, 2026
One payment • Complete program access • Lifetime access and updates