Ready to start running again? Beginning gradually is the key to prevent injury. Below is a guide designed to help you begin running again safely.
Return to Running Program
First, start with a running test:
- 2 minute warm up at 5 mph (12 min mile)
- Then record distance when running at 6mph/hr (10 min mile) and pain level reaches 2 out of 10.
- Based on this distance, you will be in one of the following phases of the graduated running program:
- Phase 1: 0-1/4 mile
- Phase 2: >1/4-1/2 mile
- Phase 3: >1/2-3/4 mile
- Phase 4: >3/4-1 mile
- Phase 5: >1 mile or more
For example, if you begin to experience pain (2 out of 10) at a little over 1/2 a mile, you would be in phase 2. This means you would begin running for 2 minutes (at 7.5mph), followed by walking for 2 minutes (at 3.5mph) and so on for a total of 16 minutes on a treadmill every other day.
Graduated Running Program:
|Running Phase||Surface||Minutes||Total||Speed Intensity|
|1||Treadmill||22222222 ||16||2=run 6 mph: 2=walk 3.5 mph|
|2||Treadmill||22222222 ||16||2=run 7.5 mph;|
2=walk 3.5 mph
|3||Over Ground||32323232 ||20||3=run at intensity 1-2;|
2=walk at 3.5 mph
|4||Over Ground||32323232 ||20||3=run at intensity 2-3;|
2=walk at 3.5 mph
|5||Over Ground||Continuous||16||intensity 1-2|
|6||Over Ground||Continuous||18||intensity 2-3|
- Intensity 1- Light jogging
- Intensity 2-Jogging and talking
- Intensity 3-Jogging and difficult talking
- Program is performed 3 times a week, every other day.
- May begin next phase when can complete current phase with pain level 4 out of 10 or less.
Adapted from: Moen MH, Holtslag L, Bakker E et al. The Treatment of Medial Tibial Stress Syndrome in Athletes: A Randomized Clinical Trial. Sports Med, Arthrosc, Rehab, Ther and Tech 4;12:2012.