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.

Yoga is a great for your mind, body and soul! We recommend yoga practice to a lot of our patients, especially those with tight calves, tendinitis, or plantar fasciitis.   Yoga helps improve balance and is good for rehab after an ankle sprain. Yoga is excellent for injury prevention too.  Whether you take a class or do a video at home, yoga can help you stretch and strengthen your body.

Namaste!