If you have not been running for quite a while or planning to get into running. This is an example of what a training program looks like to get you back to running.
General tips for running:
*Only progress to the next phase if you can complete the current phase without pain.
*Repeat the program up to every other day initially.
*At least one day rest per week.
*Increase your running time by up to 10% per week. For example: if you ran 30 min this week, you could aim 33 min next week; Or if you ran 5km this week, you could aim 5.5km next week. Do not increase both time and distance at the same time.
*Renew your trainers as needed, usually every 500 to 800 km in average, depends on usage.
*Cross-training can help to avoid overloading and reduce injury risks.
Examples include cycling, swimming, weight training or plyometric exercises, pilates.
If you need more specific advice about your return to running program, speak to one of our physios!