Ready to start running again? Beginning gradually is the key to prevent injury. Below is a guide designed to help you begin running again safely. 

Return to Running Program

First, start with a running test:

• 2 minute warm up at 5 mph (12 min mile)

 

• Then record distance when running at 6mph/hr (10 min mile) and pain level reaches 2 out of 10.

• Based on this distance, you will be in one of the following phases of the graduated running program:

• Phase 1: 0-1/4 mile
• Phase 2: >1/4-1/2 mile
• Phase 3: >1/2-3/4 mile
• Phase 4: >3/4-1 mile
• Phase 5: >1 mile or more

For example, if you begin to experience pain (2 out of 10)  at a little over 1/2 a mile, you would be in phase 2. This means you would begin running for 2 minutes (at 7.5mph), followed by walking for 2 minutes (at 3.5mph) and so on for a total of 16 minutes on a treadmill every other day.  

Graduated Running Program:

Running Phase	Surface	Minutes	Total	Speed Intensity
1	Treadmill	22222222	16	2=run 6 mph; 2=walk 3.5 mph
2	Treadmill	22222222	16	2=run 7.5 mph; 2=walk 3.5 mph
3	Over Ground	32323232	20	3=run at intensity 1-2; 2=walk at 3.5 mph
4	Over Ground	32323232	20	3=run at intensity 2-3; 2=walk at 3.5 mph
5	Over Ground	Continuous	16	Intensity 1-2
6	Over Ground	Continuous	18	Intensity 2-3

 

• Intensity 1- Light jogging
• Intensity 2-Jogging and talking
• Intensity 3-Jogging and difficult talking

 

• Program is performed 3 times a week, every other day.

 

• May begin next phase when can complete current phase with pain level 4 out of 10 or less.

 

Adapted from:  Moen MH, Holtslag L, Bakker E et al. The Treatment of Medial Tibial Stress Syndrome in Athletes: A Randomized Clinical Trial. Sports Med, Arthrosc, Rehab, Ther and Tech 4;12:2012.