Running Rewired

Reinvent Your Run for Stability, Strength, and Speed

By Jay Dicharry


Jay Dicharry, America’s leading endurance sports physical therapist, shares his Running Rewired program for runners to become stronger, faster, and more durable.


Jay Dicharry, America’s leading endurance sports physical therapist and coach, shares his Running Rewired program for runners to become stronger, faster, and more durable. Dicharry distills cutting-edge biomechanical research into 15 workouts any runner can slot into their training program to begin seeing real results in about 6 weeks.

For better or worse, your body drives your running form. Running Rewired will show you how to shed old injuries, mobility problems, weaknesses and imbalances and rewire your body-brain movement patterns. You’ll rebuild your movement and transform your running within one season.

Through his work with athletes at REP Lab and top university sports performance clinics, Dicharry has found that strength training alone is inadequate for runners. To develop the four essential movement skills required for faster, safer running, runners must practice better movement as they build strength. In Running Rewired, you’ll use

  • 11 self-tests for joint mobility, posture stability, rotation, and alignment
  • 83 exercises to fix blocks, move with precision, build strength, and improve power
  • 15 rewire workouts to amplify any training plan from 5K to ultramarathon

Dicharry’s Running Rewired combines the best of real-world coaching and a physical therapy approach to strength and mobility for better running. You’ll find your personal best running form and become a faster, more durable runner.

Read an excerpt! See self-tests, exercises, and selections from Running Rewired here.

Running Rewired: Reinvent Your Run for Stability, Strength, and Speed
Jay Dicharry
Paperback. Full-color interior with over 500 photographs and illustrations throughout.
7.5″ x 9.5″, 264 pp., $24.95, 9781937715755

Running Rewired: Reinvent Your Run for Stability, Strength, and Speed

Jay Dicharry

Paperback Full-color interior with over 500 photographs and illustrations throughout.

Shipping Dimensions: 7.5in x 9.75in x .5in 264pp $24.95, Inventory 9781937715755, Shipping 1.5lbs

Introduction: Setting Yourself Up for Success


1 Think Backward to Run Forward

2 Troubleshoot Broken Wiring

3 Mobility and Stability for Runability

4 Your Body Drives Your Form


5 Don’t Break Your Pivot Point

6 The Secret of Counter-Rotation

7 Push for Better Propulsion

8 Alignment Is Not One-Size-Fits-All

9 Build a Bigger Spring


10 A Master Plan to Master Running

 Drill Work

 Precision Workouts

 Performance Strength Workouts

 Performance Power Workouts




About the Author

Preview book.

Praise for Jay Dicharry and Running Rewired

“Jay Dicharry integrates the science of how the body moves with his extensive knowledge of runners and their problems to present an in-depth guide to understanding and improving your mechanics, complete with numerous specific and unique exercises which will make you a better runner.” — Jonathan Beverly, author of Run Strong, Stay Hungry and Your Best Stride

“Jay Dicharry is one of the country’s foremost experts when it comes to understanding how to properly build strength and improve efficiency for runners. Running Rewired is a definitive handbook to a stronger, fitter, faster you!” — Brian Metzler, Editor,, Founding Editor, Trail Runner, and coauthor, Run Like a Champion

“Jay is, simply put, the best. His program prepared me for success in my training for the Rio Olympics. I was able to come back from an injury in early 2015, to train at a greater consistency and intensity than ever before. I attribute that comeback, my ability to transition smoothly to running, and then sustain the hardest training of my life, to work with Jay.” — Kate Grace, Olympic middle-distance runner

“I would not have been able to reach peak performance in 2016 Olympic Trials and Olympics had it not been for the foundational work with Jay. Period.” — Kate Grace, Olympic middle-distance runner

“I cannot overstate the impact Jay has had on my running career.” — Kate Grace, Olympic middle-distance runner

“I have had the opportunity to work closely with Jay Dicharry since 2013. We first met as I was recovering from a lower leg stress fracture. With Jay’s detailed guidance, enthusiasm for strength training, and methodical plan I was able to go from unable to run to setting a course marathon PR at the Ironman World Championships in 2013. Since that time Jay has helped me succeed in all areas of my triathlon training. I have had the opportunity to closely follow Jays strength program that has been tailored to the different parts of my training cycle. The things I enjoy most about Jay’s strength program are that it is applicable to swim, bike, run, it is easy to follow, it allows for progression as I improve and it’s time efficient.” — Linsey Corbin, professional triathlete and 5-time Ironman Champion

“Jay Dicharry demystifies the fundamentals of running, before even thinking about fixing your form. Running Rewired is fundamentally about getting your body to move better, and having that translate into heightened running performance.” — Canadian Running

“Jay Dicharry is a physical therapist and researcher who identifies and plugs the unique holes in a person’s athletic performance potential.” — Triathlon Magazine Canada

Praise for Anatomy for Runners by Jay Dicharry

“This is the best resource on running biomechanics and injury prevention. The corrective exercises have become part of my training routine, improved my performance, and reduced my injuries.” —Alan Webb, American record holder in the mile (3:46.91)

“The biggest challenge running coaches encounter is discovering the balance between maximizing workload while holding off injuries. Jay Dicharry presents years of knowledge and useful practical information in a format that’s understandable. I am certain Anatomy for Runners is spot-on, because Jay has helped several of my athletes both remain healthy and get back to championship form.” —Jason Vigilante, renowned running coach

“Running is a simple sport, right? But why does almost everyone get hurt? As Jay discovers in this valuable guide, the reason is an amazingly complex mix of anatomy, strength, forces, vectors, and footwear effects. Alas, after reading this book and feeling what running really is, you will rediscover and understand its simplicity . . . then you can throw the rest of the library away.” —Dr. Mark Cucuzzella, physician, National Masters runner

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