A practical ebook and worksheet based digital product for self coached runners who notice early discomfort in the foot, calf, shin, knee, or Achilles. It teaches a simple 3 question check to judge a new pain signal, sort it into red, amber, or green, and choose the next training adjustment within 48 hours without waiting for a coach, a scan, or a full injury.

Within 7 days, the reader can classify a new pain signal, make a clear training decision, and reduce guessing after the first 2 to 3 warning runs.