In our last article we discussed strategies and movements to prepare you for a new running program. Once your lower body has the capacity to withstand the forces of running it is time to get out on the pavement! Follow along to learn how to safely, effectively, and efficiently increase your milage.
A walk:jog program is a great way to ease into the rigors of running. Even if you are proficient at hopping, skipping, and jumping in the gym, you still may not be prepared for the lower body is exposed to during a run. The key is to manage the volume of any new exercise program and to progress gradually.
How to Perform
The simplest way to start the program is with a 1:1, walk:jog ratio. Meaning you walk for the same amount of time you jog. This sequence trains the jogging cycle but allows for adequate rest.
How to Progress
Once you are able to perform about 5-10 minutes of your initial walk:jog program it is time to progress. To advance to the next phase make sure you have no pain or soreness, during or after you perform the previous phase. Below is a great example of how to gradually increase your running time and get back to your regular program!
It is important to be honest with yourself about how you are feeling during each phase. Do not advance to the next phase until you are ready. It is common to stay a phase for a couple weeks before your body has built up the capacity to move on. Remember this is just an example program, feel free to adjust based on your running goals, fitness level, and tolerance.
Stay consistent and trust the process. You will get back out on the path in no time!
Physical Therapy for the Athlete in All of Us,
Dr. Bryan Vranic, PT, DPT, CSCS, CF-L1
This information is not intended to be used as medical advice but for educational purposes only. Please consult your Physical Therapist, Physician or Healthcare Provider for more information.