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...

 

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!

To book an appointment:

 

Call 0191 7068268

 

or email:

durhamcityphysio@gmail.com

Address

55A Old Elvet

Durham

DH1 3HN

Opening Times

Monday 9am-7.30pm

Tuesday 9am-5.20pm

Wednesday 9am-8pm

Thursday 9am-5.20pm

Friday 9am-4pm

Saturday 9am-12noon