6 Week Running Guide

When beginning with running, or when returning to running after an extended break there are some important considerations you must take to ensure you can stay running and remain injury free. Fortunately for us, running is something that hasn’t been overly affected by the COVID-19 restrictions, so now is the perfect time to get out and running to stay active during this time.

Start slow – This refers to both progressing distance and duration of running, but also pace. There is plenty of time to build these variables, but the loads associated with running can come as a surprise to our bodies if new to running. A good way to reduce these loads as much as possible in the beginning stages is to slow things down and be patient.

Run for time, not distance – Setting firm distance markers for our runs can often set too big of expectations, and a mindset to get to that distance no matter what. Like we’ve spoken, at this point running is about attenuating our bodies with the new loads. Running for time helps to balance out the urge to push too hard too soon.

Complete a strengthening program – As with these new loads, implementing a strengthening program helps your body to cope with them. As our tissues become stronger they increase their resilience. Therefore, a more resilient tissue is one that can withstand higher loads. This will go a long way toward ensuring you are performing better, recovering better and reducing your injury risk.

Below is a guide for a starters strength and conditioning program for runners.

NAME:

DATE:

EXERCISE DOSAGE

Crab Walk 3 x 12 Reps 👇

Swiss ball Hamstring Curls

Single Leg Hip Thrust

Squat With Band

Single Leg Calf Raise

Front Plank 3 30sec

Side Plank 3 30sec

Follow us @strengththerapyphysio for a progressive, weekly running program over the next 6 weeks. Make you send us a pic or tag us in your runs so can see your your progress :)

Thanks for reading & happy running,

Zac - Physiotherapist