Here is an example of a program I use as a starting base for many people returning to running from injury, or after a long holiday or lay off. It is important to note that “recipe programs” are nowhere near as effective (and generally have more risks) than a tailored program, so I rarely give this to one of my clients exactly as it is here – some part of the program is generally adjusted to suit their age, experience, injury, goals, time frames, time off running, current pain levels etc. I strongly suggest if you are returning from injury in particular, that you seek the advice of your physiotherapist to determine how appropriate this guide might be for you.

BASIC RETURN TO RUNNING PROGRAM:
 Run at whatever pace you feel comfortable.
 Start by going out every second day and don’t progress to the next stage until you feel very easy at the stage that you are completing.
 Stop if pre injury/surgery pain returns

1 minute run 5 min walk (repeat 5 times)
2 min run 5 min walk (repeat 5 times)
3 min run 5 min walk (repeat 5 times)
3 min run 4 min walk (repeat 5 times)
4 min run 4 min walk (repeat 5 times)
5 min run 3 min walk (repeat 5 times)
6 min run 3 min walk (repeat 5 times)
7 run 3 walk ( repeat 5 times)
8 min run 2 min walk (repeat 5 times)
30 min run non stop

Once you have completed a few 30 min runs you may wish to progress to a harder program (as outlined below) or just continue doing what you have achieved. If you are going to progress, consult a physiotherapist or your running coach. During harder programs, I always advise to keep two days of the week aside for rest and recovery. If you like you can do some cross-training (biking, swimming, walking or another sport) on some of your off days

Start your running by going out every second day. You need to get a base for approx 6 weeks to make sure you don’t get any over use injuries.
Run 1: 30 mins
Run 2: 45 mins include some hills
Run 3: 30 mins
Run4: 30 mins then 6 * 100 meters
Run 5: 45 mins
Run 6: 60 mins including fartlek ( 90s, 60 s 45s 30 s &repeat – at approx. 5km running pace)

Rob O’Donnell
SSPC Physiotherapist