The Brighton Jotter

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List #14: Return to Running Program

Photo by Capstone Events on Unsplash

Earlier this year, I got a stress fracture in my foot. It finally healed in July, but I put off a serious return to running until after I’d done the Camino—I did not want to jeopardise our holiday. I feel like the days of strenuous walking while we were away helped build more strength in my feet and hips, which suffer when they are not constantly loaded. Since coming home, I’ve been determined to get back to running and gently increase the load so my hips/pelvis can adjust (they’ve never been the same since my pregnancies but are much better under constant running). I’ve coupled this with several weekly strength training sessions at the gym. This is the program I’ve been following. Each level is done at least twice but can be repeated as many times as needed if I cannot complete the next level. So far, I’ve been able to move through, only doing each level twice. I usually start with about 5 minutes of walking and walk at the end as well. I’m running every second day and am now at level 6. If things keep going smoothly, I should be able to add interval sessions or the odd longer run by Christmas.

  1. 30 sec run / 1 min walk for 20 mins.
  2. 1 min run / 1 min walk for 20 mins.
  3. 1 min run / 1 min walk for 26 mins.
  4. 1 min run / 1 min walk for 30 mins.
  5. 2 min run / 1 min walk for 30 mins.
  6. 4 min run / 1 min walk for 30 mins
  7. 5 min run / 1 min walk for 30 mins.
  8. 10 min run / 2 min walk for 36 mins.
  9. 15 min run / 2 min walk for 34 mins.
  10. 30 mins run
  11. 35 mins run
  12. 40 mins run
  13. 45 mins run

When I first started running about ten years ago, I did the Couch to 5K program, which has a similar gradual progression. If you’re a runner, do you remember how you started running? Have you ever had to follow a program like this to recover from injury?

Comments

4 responses to “List #14: Return to Running Program”

  1. ernie Avatar
    ernie

    I was always a walker. That was my main form of exercise. I think I was in my early 40s when I started running my same walking route. I would run probably 1/2 a mile and then walk a stretch and then try to run again, until eventually I was able to run the 4.5 mile thing without stopping. I was very unscientific about it. Looking back I shudder to think of those early runs. I thought I was in such great shape. My current self laughs at my former not-in-shape self, despite all the walks I took. I’ve added high intensity workout classes, usually a combination of strength and cardio. My PT husband made me dial back and alternate runs every other day, because of the wear and tear. I don’t run outside in freezing weather. Not interested in falling on the ice, etc. So my first run back after the winter is sometimes hard. I will occasionally run on an indoor track, but I dislike it. I refuse to run on a treadmill. Hate those.

    Hoping your foot feels great as you transition back to running. (I’ve never done a 5K or any kind of organized race).

    Reply
  2. J Avatar
    J

    I fell pretty hard and hurt my knee years ago, and a few months later I went on vacation to France. It was hard due to my knee with all of the walking. we spent the first part of our holiday in Brittany, but when we got to Paris, there were all of those stairs up and down using the metro. OMG, they helped so much. I gained so much strength. Was it because i waited enough time? Or could I have healed sooner if I had done stairs sooner? I don’t know. I didn’t go to a physical therapist for it.

    Reply
  3. Tobia | craftaliciousme Avatar
    Tobia | craftaliciousme

    As a non runner this does sound like a solid plan. So much so that I wonder if that would make emergency want to run… But only wander. I rather take a walk.

    Reply
  4. Kyria @ Travel Spot Avatar
    Kyria @ Travel Spot

    I am a runner, and I have been injured a little, but I have to admit that I do not love the start and stop of a presrcribed run walk program. I get that it works, but would rather do a shorter run, then a longer walk and change the percentage of those two things as time goes by. However, trail running is a great way for me to fix that, as sometimes you just have to walk up hills and then run the flats and downs, so you kind of force the run walk! So I usually would go for a trail run and try to increase my total running time for the same loop as I got stronger.

    Reply

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