As a runner it can be frustrating when injury sets in and you can no longer do the thing you enjoy so much. Returning to running can often be daunting whether you are an elite sprinter or enjoy jogging in your spare time. No matter your ability we all have to start somewhere.

The following is a gradual training program for returning to running after injury. You should not attempt to resume a regular running schedule until you have gone 2 weeks without significant pain in daily activities. If your pain levels have not resolved talk to your trainer about some rehabilitative exercises or other possible treatments. If pain should return on running, you may continue as long as:

–          the character of the pain is not sharp or stabbing

–          the pain lessens or remains unchanged as  the running session continues

–          the presence of pain does not alter the runner’s normal pattern of motion (no limping!)

Begin each session with a warm up of a brisk 2 to 5 minute walk. The following programme is recommended with a rest day between each step of the program. A rest day is just as important as the actual running in order to give your body chance to repair and strengthen. Finish each session with a cool down and stretching exercises to avoid soreness the next day.

Step 1: walk 4 minutes, jog for 2 minutes, repeat four times.

Step 2: Walk 4 min, jog 4 min, repeat 3 times.

Step 3: Walk 2 min, jog 4 min, repeat 4 times.

Step 4: Walk 2 min, jog 6 min, repeat 3 times.

Step 5: Walk 2 min, jog 8 min, repeat 3 times.

Step 6: Walk 2 min, jog 10 min, repeat twice.

On completing step 6, you may resume a gradual transition back to continuous running for 10 minutes or more following a 2 minute warm up walk. You may increase the running time by 2 to 4 minutes per session with at least 1 rest day in between runs for the first month.

When returning to running it is important that you listen to your body. If you are in pain it is for a reason and carrying on will only cause further damage.  Make sure it is gradual and literally don’t run before you can walk!

We hope you enjoy getting back into running, and if there is something you’re not sure about just ask your FORM Fitness Trainer. If you are completely new to running discuss a beginners plan with your Trainer so that you can avoid the pitfalls and common injuries of doing too much too soon.