A steady build from zero, toward the UB Trail.

Daily check-ins, food and hydration logging, a pre-workout decision engine, and an adaptive eight-week program that ramps carefully from no running at all - with rest, deloads, and rehab built in.

This is training guidance, not medical diagnosis. Lower-back symptoms involving the quadratus lumborum or spinalis require clinician clearance and symptom-based stop rules.