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Easing Back into Running

Marathon runners

You are recovering from an injury and your doctor has just given you clearance to begin running again. Here is an easy way to phase back into running.

 

The total distance is always 2 miles for this program. Begin by walking 2 miles or 8 laps on a ¼ mile track. If no discomfort or swelling results, proceed to the next phase, jogging the straights and walking the turns to eliminate stress on the joints.

 

Progress with this program as your tolerance allows. If you have no pain, swelling or discomfort, move on the next phase. If you have discomfort, wait a day or so and repeat that same phase again. Move on as tolerated. Be sure to ice afterwards.

 

You should have one day of rest between each running day.

 

The walk-jog laps can be done at any time in the group of 8 laps. Some people find they need to walk a couple of the first laps to warm-up, then they do the walk-jog laps and walk the last few laps as a cool down. Be sure to wear appropriate shoes.

 

 Phase 1 WALK 2 miles

 Phase 2 JOG STRAIGHTS, WALK TURNS for 1 LAP, WALK 7 LAPS

 Phase 3 JOG STRAIGHTS, WALK TURNS for 2 LAPS, WALK 6 LAPS

 Phase 4 JOG STRAIGHTS, WALK TURNS for 3 LAPS, WALK 5 LAPS

 Phase 5 JOG STRAIGHTS, WALK TURNS for 4 LAPS, WALK 4 LAPS

 Phase 6 JOG STRAIGHTS, WALK TURNS for 5 LAPS, WALK 3 LAPS

 Phase 7 JOG STRAIGHTS, WALK TURNS for 6 LAPS, WALK 2 LAPS

 Phase 8 JOG STRAIGHTS, WALK TURNS for 7 LAPS, WALK 1 LAPS

 Phase 9 JOG STRAIGHTS, WALK TURNS for 8 LAPS, WALK 0 LAPS

 

 Phase 10 JOG 2 COMPLETE LAPS, WALK 6 LAPS

 Phase 11 JOG 3 COMPLETE LAPS, WALK 5 LAPS

 Phase 12 JOG 4 COMPLETE LAPS, WALK 4 LAPS

 Phase 13 JOG 5 COMPLETE LAPS, WALK 3 LAPS

 Phase 14 JOG 6 COMPLETE LAPS, WALK 2 LAPS

 Phase 15 JOG 7 COMPLETE LAPS, WALK 1 LAPS

 Phase 16 JOG 8 COMPLETE LAPS, WALK 0 LAPS

 

As always before beginning a new exercise program, please speak with a medical professional.

 

For a printable version of this Program, Click HERE.

 

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