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.