How to Safely Increase Your Running
It’s always such a relief when the physio gives you the go-ahead to start running again after an injury. The
Re-injury is, of course, the biggest risk. However, with a sensible and structured re-introduction to your running, you have a much better chance of success first time and a faster return to full running 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, feel free to watch the video below:
How to Change Your Running Style Safely
You could also use the program below to provide important structure for a 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 strike gait pattern!
If you’re looking adopt a forefoot running style, be sure to read this article on how to start running on your forefoot without calf pain.
- 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 a reference guide, 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 May 14th, 2019.