Safely Increase Your Running
Your physio giving the go-ahead for running after injury is such a relief for any injured runner. The return to running phase of your rehab, however, cannot be taken lightly.
Re-injury is ofcourse the biggest risk. But with a sensible and structured re-introduction to training, you stand a much better chance of success first time, and a faster return to full fitness.
A number of readers have asked me to put together an example twelve week running program for those who are coming back from injury.
This simple-to-follow program will guide you through three months of gradual progression of running volume to safely build up running time as the previously injured tissues get stronger again.
If you’re interested in the reasoning behind this return to running plan, and how you could potentially shorten the duration, for those recovering from less severe injuries, take a listen to this podcast episode:
Changing Your Running Style
You could also use the program below to provide important structure for an three month transition phase as your body adapts to a new running style.
This is particularly important to help runners avoid the common and painful ‘too much, too soon’ trap – when changing from a heel striking to midfoot or forefoot striking gait pattern!
- All running to be completed at an easy pace.
- No speed work until you complete this ‘return to running’ phase!
- Don’t run on consecutive days – give your body time to recover.
Week 1: 3 sessions of: (Run 1min : Walk 1min) x 10
Week 2: 3 sessions of: (Run 1min 30sec : Walk 30sec) x 8
Week 3: 3 sessions of: (Run 2min : Walk 30sec) x 8
Week 4: 3 sessions of: (Run 3min : Walk 1min) x 8
Week 5: 3 sessions of: (Run 4min : Walk 1min) x 8
Week 6: 3 sessions of: (Run 5min : Walk 1min) x 6
Week 7: 3 sessions of: (Run 10min : Walk 1min) x 3
Week 8: 3 sessions of: (Run 15min : Walk 1min) x 2
Week 9: 3 sessions of: Run 20min non-stop
Week 10: 3 sessions of: Run 25min non-stop
Week 11: 3 sessions of: Run 30min non-stop
Week 12: 3 sessions of: Run 35min non-stop
This program is intended as reference guides, and may not be appropriate for everyone. Kinetic Revolution accepts no responsibility for any injury of loss which may occur through the following of such programs.Last updated on March 26th, 2019.