Build an Injury Prevention Routine for Runners

You keep getting niggles in the same spot and you'd rather not lose another month to it. Give it your experience, weekly mileage, injury history and your weak areas, and this builds a daily prevention and strength routine aimed at the common running injuries and your specific vulnerabilities. The boring work that keeps you running instead of icing.

<context>
I am a [experience level] runner logging [weekly mileage] miles per week. I have a history of [past or current injury, e.g. IT band syndrome / plantar fasciitis / none]. My weak areas identified by a physio or self-assessment are [weak areas, e.g. hip stability, ankle mobility].
</context>

<task>
**Generate a daily injury prevention and strength routine** targeted at common running injuries and my specific vulnerabilities. Each session should take under 20 minutes.
</task>

<output_format>
- Pre-run activation (5 min): exercises with reps/sets
- Post-run mobility (5 min): stretches with hold times
- Weekly strength block (3x per week, 10 min): exercises with reps/sets
- Signs that signal I should reduce load immediately
</output_format>