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 → RESPOND → RECHECK → LEARN
NOTICE
What am I noticing today?
DECIDE
What does that mean for today's run?
RESPOND
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 how to decide.
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.
RESPOND
Once you've made the call...you need the right way to respond.
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.
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.
Try Know Your Run™
for 7 Days
Use the Daily Readiness Check. Learn the Run Ready Routine. Start making your own BUILD, ADJUST, RESTORE, or PROTECT decisions.
If after seven days you don't feel clearer about how to understand what you're noticing and decide what to do next, email me for a full refund.
No hoops. No pressure.
Start Know Your Run™
Early Access: $99
Get the complete Know Your Run™ program for $99 before it moves to its regular $197 price.
One payment • Complete program access • Lifetime access
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.
You don't have to master everything at once.
For four weeks, you'll practice noticing, deciding, responding, rechecking, and learning...until the process starts becoming your own.
Bonus Playbooks
Unlocked After Your First 7 Days
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.
🎁 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.
MEET YOUR COACH
I’m Robyn Pester, PT, ATC, CSCS.
For close to 40 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.
FAQ
Click any question below ... these are the exact things runners ask before joining.This is a Paragraph Font
How much time does this take?
Most runners spend 15–25 minutes, 3–5 days per week on the core support work.
Here’s how it typically fits:
Short strength or movement sessions that support your running
Brief mobility or nervous system resets between runs or on rest days
Optional tools you can use when life or symptoms feel heavier
You don’t need to do everything. You’ll start with the essentials and layer in support only when it’s helpful.
Is this meant to replace my running?
No.
This program is designed to support your running — not replace it.
You’ll continue running as you are now. The Run Strong System focuses on the support systems around your running: strength, recovery, nervous system regulation, and fueling — the things that help running feel better and more sustainable during midlife.
Most runners use this program alongside their current training so they can stay consistent without feeling constantly depleted.
Do I need to change my mileage?
Not unless you want to.
This program is built to work alongside your current mileage and training plan, whether you’re base building, training for a race, or running purely for enjoyment.
If you’re working with a coach, this does not conflict with their plan. Instead, it helps your body adapt better to the work you’re already doing — which often makes your mileage feel more manageable, not harder.
Is this high-intensity?
No.
This is not a high-intensity program and it’s not designed to add more stress to your system.
The focus is on:
Supportive strength (not exhaustion)
Reducing stiffness and background tension
Helping your nervous system recover more efficiently
Many runners actually notice they feel more recovered once they start — not more fatigued
What if I’m not sure this is right for me?
That’s exactly why there’s a 7-day trial period.
During your first 7 days, you’ll have full access to:
The Getting Started Guide
The program structure and weekly flow
Strength, movement, and support resources
Coaching emails to help you integrate everything
If it doesn’t feel like the right fit, you can request a refund within the first 7 days — no hoops, no pressure. The goal is for you to feel supported, not stuck
Know Your Run is $197 and includes lifetime access to the full program.
For many runners, this is less than the cost of a single physical therapy visit — and it’s designed to support your running, recovery, and confidence over the long term.
There are no subscriptions, no upsells required, and no pressure to “do everything.” You can move through the program at your own pace and return to it whenever you need support.
Do I need special equipment?
No special equipment is required.
Most runners complete this program:
At home
With minimal equipment (bodyweight, light dumbbells or bands if available)
You’ll always have options based on what you have access to.
What makes this different from other fitness programs?
This program is runner-specific and built by a physical therapist who works with runners navigating midlife changes every day.
It’s not about “fixing hormones” or pushing harder.
It’s about understanding how your body adapts during this phase — and supporting it with the right kind of movement, strength, and recovery so you can keep running with confidence.
Can I do this if I have injuries or limitations?
Yes — and many runners do.
The program emphasizes:
Supportive movement
Options and modifications
Listening to your body rather than pushing through pain
If something doesn’t feel right, you’ll always have alternatives. This is about building trust with your body, not forcing it.
Start Know Your Run™
Early Access: $99
Get the complete Know Your Run™ program for $99 before it moves to its regular $197 price.
One payment • Complete program access • Lifetime access