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The Plantar Fasciitis Protocol:
Stop Running with Foot Pain!

Even if you feel like you've tried everything and aren't sure you'll ever run foot pain free again. 

The Plantar Fasciitis Protocol provides the exact pre-hab strength and mobility blueprint to ensure you run foot pain free.  


Exercises proven effective in scientific studies.

Simple to Follow

Follow along with the easy to use calendar and videos. 

Just 20 Minutes a Day

Your week is broken into daily strength and mobility exercises.


You’re a runner that loves to run, but you keep getting plagued with foot pain.  

And as most runners, you keep pushing through the pain. Maybe you’ve tried doing exercises and stretches in the past, and you're overwhelmed with what you're supposed to do.

Or you have been scouring YouTube trying to find the best exercises to do. But it’s overwhelming as there are so many different things. What will work?
Or it’s possible you’ve had chronic plantar pain and after trying many different exercises and tools, believe nothing will work.  

...you just want the pain to stop.

Let's get you back to running!

The Plantar Fasciitis Protocol is a science based strength and mobility program that uses the latest research to ensure you’re doing the right exercises for your current needs. 

  •  The protocol is progressive and you can move through each of the 3 levels at your own pace. 
  • Each level has 5 weeks of written exercises, totaling 15 weeks on foot specific strength and mobility programming.   
  • Start where you need, and often will have relief in just a few weeks. 

So you can return to running and become...

A stronger, faster, injury free athlete.

And smash your goals. This season. And every season.

Wouldn't that change everything?

You just want to complete a full running season.

The Plantar Fasciitis Protocol is for you.

The plantar fasciitis protocol was designed for endurance runners and triathletes.

It’s science based, without the guesswork.

Never have to scour websites and Youtube for the right exercises to keep your feet strong and healthy.

Help at your fingertips.

This program is fully online and you can follow along right from an app on your phone, ipad or computer. 

Life Changing!

That’s how I’d describe the Plantar Fasciitis Protocol.

 In the past I’ve stubbornly insisted on continuing my marathon training, even though my feet were hurting so bad. But eventually I was forced to stop because I couldn’t even take care of my kids the way I wanted to.

In the past I was given so many different exercises to do, that ended up taking too long to complete, and I was overwhelmed. So I wouldn’t do them.

This program is manageable and I could easily add these exercises into my daily routine. I just wish I had found this program sooner. Now I feel confident and I’m training for a marathon! Cristi

Cristi, Runner & Triathlete

Hi there!

In case we haven't met, I'm Cristina. An exercise physiologist, running coach, sports nutritionist, endurance athlete, wife and mom to two little boys and two fur babies.

My passion is helping athletes train, fuel and stay injury free, so that they can achieve their goals, all while enjoying the endurance journey.

The Plantar Fasciitis Protocol was created to provide my own 1:1 athletes with the tools they needed to run pain free, before experiencing chronic plantar fasciitis.

After seeing too many athletes developing foot pain, I dove into the research (hello PubMed) and created this science based strength and mobility program. Many of our athletes didn’t feel they had the tools to stay injury free. After realizing we could help prevent  their foot pain, the Plantar Fasciitis Protocol was developed.   

I'm a bit of a physiology and strength nerd.

Professionally,  I hold an undergraduate and graduate degree in exercise physiology and nutrition, a post graduate diploma from the International Olympic Committee and from the International Society of Sports Nutrition (CISSN). I am also a certified triathlon and running coach, with additional certifications from Stacy Sims: Women are Not Small Men and Menopause courses.

I'm excited for you to be able to run strong again!

"I've never been able to stick with it before"

Before the Plantar Fasciitis Protocol, I was trying to read ad hoc articles and glue them together.

I never stuck with it. Having a well defined routine that I could adhere to was much easier.

The protocol wasn’t difficult and I could mix it into my normal routine. I often did the exercises as a pre-run warm up. My feet feel more flexible and not as stiff, and felt improvements within the first few weeks.

Paul, Runner &Triathlete

How the Plantar Fasciitis Protocol works: 

After purchasing the program, you’ll receive a detailed guidebook, information on additional tools to help prevent pain and strengthen you faster, step by step exercise videos, a training calendar for you to follow, and more. 

Step #1

Choose which program level to begin at.

Step #2

Strengthen your feet and ankles while increasing your mobility.

Step #3

Get back to running!


Right around 20 minutes. Each day you have either a strength + mobility routine, or just a mobility routine. You're welcome to stretch more often, so you can spend more time if you have it.

Not much. A small towel, a theraband and a foam roller. An optional tool that we recommend is a gua sha. A gua sha is a small scraping tool (like a Graston tool) that can be found online for around $10-15.  

The program will be delivered 100% online. Once you've purchased, you'll receive an email with login instructions. There is an app that you can easily follow along with. And the best part is you'll have access for the life of the program. 

If you join our free Facebook group we answer questions live once a week. If you have trouble logging in, you're welcome to email for help.

There isn't a return to running program, or a run training program with this program. We do separately sell running programs and work 1:1 to create custom run plans for athletes. 

Yes, if you're interested, we offer run gait analysis. That is not a part of this program, however we are happy to set up a virtual gait analysis with you for an additional fee. 

We encourage every athlete to have a "team" that they can turn to for further help. This could include a chiropractor, a physical therapist, an orthopedist, podiatrist, etc. If you're not finding yourself getting stronger and seeing improvement, we encourage you to reach out to someone in person. We aren't able to diagnose injuries and we wouldn't want you missing something more serious. 

We offer a 7 day refund for our digital online courses. 

Plantar Fasciitis is unfortunately very common in runners

And it can last weeks, months or even years. But it doesn’t have to. And that’s why we created this program.

Prevent foot pain and get you back to running sooner.

Envision yourself a few weeks from now. No foot pain, stronger, and the ability to go for a run without the dreaded pain in your feet.

The program is priced at only $57, which is less than ½ the cost of a new pair of running shoes.  

Bonuses with the program:

I also wanted to include several bonus guides with this program to help you strengthen, fuel and get back to running faster.  

1. 8-Week Water Running program. If you need to take a break from running, a water running program has been proven to help you maintain your current level of fitness. This program provides 24 individual workouts, delivered in Training Peaks (training software) and is normally $37.

2. Anti-inflammatory recipes. As a sports nutritionist as well, I believe that our nutrition plays a large role in our overall health. These recipes will help you naturally decrease inflammation.

3. Natural anti-inflammatory Guide. This guide will provide you with the best natural anti-inflammatories that have been scientifically proven to help you.  

Let’s strengthen and create mobility now with this simple and straightforward program.

"I'm finally on the right track"

For me there was no way around plantar fasciitis. And I knew I had to do something in order for it to get better. The Plantar Fasciitis Protocol really helped. The stretching and rolling exercises were my favorite, and it feels really good to understand what’s wrong with my feet. Thank you.

Amy, Runner &Triathlete

If you’ve experienced the:
-Stabbing heel pain
-The dreaded ache that just won’t end
-You've tried things in the past, but they didn't work out.
You’re ready for a science-based protocol to ensure you’re going to be running that marathon this year.

It’s time for the Plantar Fasciitis Protocol. 

Online coaching and training through OutFront Multisport programs is done for informational purposes only. It is not meant to be taken as a substitute for medical diagnosis, treatment, or advice. Always consult a physician or other medical provider when needed.