Returning to Running!
A question was recently asked of me “I am returning to running after a “two year lay off”, and running circa 15 minutes for a mile.
The simple answer is a gradual and patient approach to avoid injury and ensure long-term progress. Here’s a step-by-step guide to help you ease back into running.
First of all, focus on short-term goals, like completing a 10-minute jog without stopping or running 2-3 times per week…also have a longer term goal. Plan for more extended objectives such as running a 5K after 8–12 weeks.
Before jumping straight into running, begin with a brisk walking routine to build a base of cardiovascular fitness and strengthen muscles. Aim for 30-45 minutes of brisk walking, 3–5 times per week, for at least 1–2 weeks.
Consider a beginner’s program like Couch to 5K, which gradually introduces running intervals into your walks. These are readily available on the internet. Something along the lines of starting with intervals of 1-2 minutes of jogging followed by 2-4 minutes of walking. A session could look like:
5 minutes walking warm-up
1 minute running, 3 minutes walking (repeated 4–6 times)
5 minutes walking cool-down
Gradually increase the running time while reducing the walking time as you feel stronger. Initially, focus on running at a pace where you can comfortably hold a conversation. You don’t need to worry about speed initially. If you feel out of breath, slow down. The goal is to build endurance, not speed.
Incorporate Strength Training: Include exercises to strengthen key muscles, especially your core, glutes, hamstrings, and calves. Strengthening these areas can help prevent injuries…Squats, lunges, calf raises, and planks 2-3 times per week. These can be done at home, examples can be found on line.
After each run or walk, spend 5–10 minutes stretching key areas (hamstrings, quads, calves, hip flexors). Consider using a foam roller to release tension in tight muscles and improve recovery…NOTE, before excercise stretches should be dynamic moving stretches…plyometrics.
Start by increasing the duration of your runs before adding any intensity (like hills or faster paces). To avoid injury, increase your total running time or distance by no more than 10% per week.
Pay attention to any signs of fatigue, pain, or soreness. If something feels wrong, take a day off or cross-train (swimming, cycling) to stay active without stressing your joints. Ensure you have at least 1-2 rest days per week to allow your body to recover.
Track distance and time, using a running app or watch to track your progress, but focus more on consistency than performance metrics. Small accomplishments like running continuously for 10 minutes or completing your first 5K deserve recognition.
Sample sessions that can be gradually built up.
Week 1-2:
Day 1: Walk 20–30 minutes
Day 2: Walk 5 minutes, then alternate 1 minute running/3 minutes walking (repeat 5 times), cool down 5 minutes
Day 3: Rest or strength training
Day 4: Walk 20–30 minutes
Day 5: Walk 5 minutes, alternate 1 minute running/3 minutes walking (repeat 6 times), cool down 5 minutes
Day 6: Rest or cross-train (bike, swim)
Day 7: Rest
Week 3-4:
Day 1: Run 2 minutes, walk 3 minutes (repeat 5 times)
Day 2: Strength training or rest
Day 3: Run 2 minutes, walk 2 minutes (repeat 6 times)
Day 4: Rest
Day 5: Run 3 minutes, walk 2 minutes (repeat 4 times)
Day 6: Walk 20 minutes or cross-train
Day 7: Rest
Then gradually build up.
Technique is also important…Read more here
Nutrition & Hydration…Stay hydrated, especially as you increase your running. Eat a balanced diet rich in proteins, complex carbs, and healthy fats to fuel your workouts.
Earlier in my blog, I mentioned increasing the duration of your runs before adding any intensity…BUT…Once you are comfortable running 5k, then focus on speed as opposed to increasing distance. The time to build speed. An interval session. Break down the 5k into shorter distances…for example and after a warm up…
2x400 metres (60 seconds recovery)
1x1600 metres (2.45 recovery)
2x800 metres [2.15 recovery)
3x400 metres (1.15 recovery)
52000 metres...getting faster as the session develops!
As a rule of thumb the speed increase between 1600=800 and 800=400 would be half the time less 10%.
If you flat line as you drop the distance, it is likely that you need to focus on shorter speedwork...100s...200s...300s.
If you increase in speed dramatically as you drop, it is likely that you need more endurance work. 1200s...1600s...2000s and tempo runs.
**Easy fifteen minutes warm up...any stretches should be dynamic/plyometrics and not static...The final 600 metres at an improved pace.
PRE...perceived rate of exertion...a scale of 1= 10...the latter is eye balls out...very short efforts!
One/two is very slow jogging...the scale then builds up.
Midpoint of four/five is steady state running.
All of the above at PRE of 8...or feeling by the end of the session, that you could manage one more effort...always follow with an easy or rest day based on your experience/age and weekly mileage!
**Easy ten minutes minutes jog warm down. Static stretches are OK here.
Warm up is PRE of 3 initially, but speeding up (PRE 6)and with some stride outs in the final five minutes
Warm down is PRE 2.
In the warm down, include two/three stride outs, with the same elegant style that you started with...Nice high hips...tall but relaxed shoulders...Head looking circa 30/40 metres ahead. Good driving arms. Relaxed hands. Good forefoot push off.
With patience and consistency, you’ll find yourself building up to your former running strength and beyond!