Femke's return to running guideline
Running injuries are very common; be it that you have developed knee pain or shin pain. There is a way that you can get back to running.
Running injuries usually occur because you have progressed too quickly in either speed (pace), volume (distance), frequency or environment (hills/ off road).
...and keeping in mind that none of us are biomechanically perfect (well most of us anyway...), we need to work with the body we have!
This step-by-step programme is only recommended for clients of Finest Physio Ltd with a diagnosis for their running injury, and have a good fitness level.
This programme would have been explained to you at your last appointment.
Before commencing please read all notes below:
- Stretch immediately after your session!
- Never increase time and pace in the same session
- Never progress to next step unless you are pain-free during and after run, and feel completely comfortable to progress to next step
- If you feel a 'niggle' e.g. at the 7min mark during Step 3, then slow down to walk the last 3min. Stick to 3W-7J-3W for a couple of sessions, then progress to 3W-8J-3W, and then 3W-9J-3W
- Muscle soreness/stiffness can be common following a run, and usually resolves within 48 hours
Only run every other day... |
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Walk |
Jog |
Walk |
Jog |
Walk |
Level 1 |
3mins |
3mins |
3mins |
|
|
Level 2 |
3mins |
3mins |
3mins |
3mins |
3mins |
Level 3 |
3mins |
9mins |
3mins |
|
|
|
Jog |
Run |
Jog |
|
|
Level 4 |
3mins |
9mins |
3mins |
|
|
Level 5 |
3mins |
12mins |
3mins |
|
|
Level 6 |
3mins |
15mins |
3mins |
|
|
Level 7+ |
Keep progressing with 3-minute intervals... ...you are running! |