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    Return to running video plans!

    Return to running video plans!

    Hello Everyone,

    The below post goes with the video we've made about returning to running after an injury. So follow along and I hope you're back getting it done again very soon! 

    Disclaimer - This is NOT medical advice, simply what I would do in these situations. Always consult a physio or healthcare professional when dealing with injuries.

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    Before going out for your first run after being off with an injury, you should be able to perform these four tests pain free:

    1. 30-45 minute walk
    2. 20 hops on the injured leg
    3. 20-30 single leg calf raises on the injured leg
    4. Run on the spot or high knees for at least 100 strides

    If you can do all of these things without any pain then you should be ready to go for your first run/walk session!


    Example return to running plan after having 7-10 days off


    Include a 5-10 minute warm up walk before each session.

    Day 1 - 3x 5 minutes easy run / 5 minutes walk

    Day 2 - Rest

    Day 3 - 3x 8 minutes easy run / 2 minutes

    Day 4 - Rest

    Day 5 - 2x 14 minutes easy run / 1 minute walk

    Day 6 - Rest

    Day 7 - Resume plan


    Easy runs for one more week and then you can start building in speed work and long runs again.


    Example return to running plan after having 10-20 days off

    Include a 5-10 minute warm up walk before each session.


    Day 1 - 3x 2 minutes easy run / 8 minutes walk

    Day 2 - Rest

    Day 3 - 3x 4 minutes easy run / 6 minutes walk

    Day 4 - Rest

    Day 5 - 3x 6 minutes easy run / 4 minutes walk

    Day 6 - Rest

    Day 7 - 3x 9 minutes easy run / 1 minute walk

    Day 8 - Rest

    Day 9 - 2x 14 minutes easy run / 1 minute walk

    Day 10 - Rest

    Day 11 - 30 minute easy run

    Day 12 - Rest

    Day 13 - 45 minute easy run

    Day 14 - Rest


    Easy runs for 1-2 more weeks and then you can start building in speed work and long runs again.

    Example return to running plan after having 3+ weeks off

    Include a 5-10 minute warm up walk before each session.


    Day 1 - 3x 1 minute easy run / 9 minutes walk

    Day 2 - Rest

    Day 3 - 3x 2 minutes easy run / 8 minutes walk

    Day 4 - Rest

    Day 5 - 3x 4 minutes easy run / 6 minutes walk

    Day 6 - Rest

    Day 7 - 3x 6 minutes easy run / 4 minutes walk

    Day 8 - Rest

    Day 9 - 3x 8 minutes easy run / 2 minutes walk

    Day 10 - Rest

    Day 11 - 3x 9 minutes easy run / 1 minute walk

    Day 12 - Rest

    Day 13 - 2x 14 minutes easy run / 1 minute walk

    Day 14 - Rest

    Day 15 - 20 minutes easy run

    Day 16 - Rest

    Day 17 - 25 minutes easy run

    Day 18 - Rest

    Day 19 - 30 minutes easy run

    Day 20 - Rest

    Day 21 - 40 minutes easy run


    Easy runs for 2-3 more weeks and then you can start building in speed work and long runs again.

    If at any point throughout this process you start experiencing pain, stop your run and get back in touch with your physio or doctor for advice on how to move forward.

    comment 3 comments

    M
    Martyn Thompson calendar_today

    Really helpful, i was planning to just aim to run as long as i could until it hurt and hope that over time that would build up.
    Having some proper structure feels much better.

    A
    Ahmed Sief calendar_today

    Thanks .. This is exactly what I’m looking for .. Much appreciate it buddy

    D
    David calendar_today

    Cheers. Just what I’m looking for

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