Get back to running
,As Specialist running coaches, we have developed a specific return to running programme. Helping you get on the road to recovery quickly and effectively.
Great news you are ready to start running again
It can be the toughest part of any injury not being able to complete the activities you enjoy the most. Running is great fun and a fantastic way to stay fit and healthy.
Your injury has been an issue however the good news is that you are recovering now and ready to start the exciting phase of your injury pathway. It is an important part as you move into the phase of Building Your Foundation. This is all about tissue tolerance so it is important to make sure that you follow the guidelines carefully and do not jump phases if you are progressing well.
Tissue tolerance is all about making your muscles, joints and tendons stronger so they can adapt to the new loading. Our tissues will constantly adapt to the load they are placed under, or not, when you are unable to run due to injury. This programme works to get you back running and develop stronger, more tolerant tissues at the same time.
Enjoy your return to running.
Pre-requisite Testing
This is your starting point and you should be able to complete the below with no pain and good control before you begin running.
1. Single Leg Hop – Left & Right 4x 30 seconds
2. Lateral Hop Left, Right, Left – 4x 30 seconds
These are two great exercises to incorporate into your training, best on non running days to build your leg strength.
BLH have a host of useful videos and programmes at our blog under the Running Evolution section.
Phase i - Walk to Run
This is the first phase of your training following your injury to see how you adapt to running. This is ideal for people who have had an injury that has kept them out fo running for 3 months or longer or were not regular runners prior to injury. All these runs should be easy paced and not challenging your cardiovascular system to aggressively, this can affect form and you focus should be on your injury recovery in phase I.
Important First Step
If you have pain during or after your run that lasts longer than 24 hours please let your clinician know so they can adjust your training.
Start all your sessions with a warm up, including a short walk, which should be about 5-10 minutes. Your clinician can help you put a specific plan together for your needs.
If you have pain after your run that is your normal pain and only rates as a 3 out of 10 or less and settles quickly then please drop back one level and repeat two more times before progressing with the programme.
Running Sessions – Please leave one day between each training session. This section, assuming no issues with progress, will take you two weeks to complete.
1. 30 seconds run / 60 seconds walk x10 reps
2. 30 seconds run / 60 seconds walk x15 reps
3. 60 seconds run / 60 seconds walk x10 reps
4. 60 seconds run / 30 seconds walk x12 reps
5. 5 minute run / 2 minute walk / 2 minute run / 2 minute walk / 90 second run / 2 minute walk
6. 5 minute run / 2 minute walk / 5 minute run / 2 minute walk / 90 second run / 2 minute walk
7. 10 minute run / 2 minute walk / 2 minute run / 5 minute walk
Phase II – developing tissue tolerance
This is the second phase of your return to running programme. You will notice the runs are longer in duration and the volume increases too. It may be appropriate for you to start your training here depending on your fitness prior to injury and time out of running (under 8 weeks out of running) due to your injury. Your clinician will guide you on the best course of action for you.
The key to this phase is to continue to build tissue tolerance and develop dynamic leg strength, so the interval runs can be pushed a little more to hlep develop leg strength.
If you are feeling lethargic or heavy in the legs and you notice a drop in your running form then you should add in a 2-4 minute walk phase to allow your body to adapt.
As previously if your pain returns or increases then please let your clinician know, if however it drops back quickly then drop back one level and repeat for two sessions and then proceed with the programme.
Running Sessions – Please leave one day between each training session.
1. 60 seconds run / 60 seconds walk x10 reps
2. 90 seconds run / 60 seconds walk x12 reps
3. 90 seconds run / 45-60 seconds walk x14 reps
4. 3 minute run / 1 minute walk x6 reps
5. 7 minute run / 2 minute walk / 3 minute run / 2 minute walk x2
6. 7 minute run / 2 minute walk / 5 minute run / 2 minute walk x2
7. 10 minute run / 2 minute walk x2
If you have any questions please feel free to get in touch.
Phase iii - Building your Running base
This is the third phase of your return to running programme. You will notice the runs are longer in duration. You need to consider fatigue before each run and really listen to your body.
If you are feeling lethargic or heavy in the legs and you notice a drop in your running form then you should add in a 2-4 minute walk phase to allow your body to adapt.
As previously if your pain returns or increases then please let your clinician know, if however it drops back quickly then drop back one level and repeat for two sessions and then proceed with the programme.
Running Sessions – Please leave one day between each training session.
1. 12 minute run / 2 minute walk x2
2. 15 minute run / 2 minute walk / 12 minute run / 2 minute walk
3. 15 minute run / 2 minute walk x2
4. 20 minute run easy pace / 5 minute walk
5. 25 minute run easy pace / 5 minute walk
6. 30 minute run easy pace / 5 minute walk
If you have any questions please feel free to get in touch.
THE MOVEMENT & PERFORMANCE SPECIALISTS
We assess, analyse and correct movement patterns to improve your health and performance. If you have any questions please call us on 020 7924 6068
