I’m quickly adding this post for a buddy who needed some advice on how to avoid stress fractures and other injuries while returning to a high level of training. The groundwork is done by returning to running slowly. If you’ve been regularly walking already, then start with week 3. More details on my site shortly.
Return to Running: After 8+ Week Lay-off
Week 1: 1-2 mile walks on alternating days
Week 2: 2 – 3 mile walks on alternating days, add-in changing speeds.
Week 3: 5 – 10 minute easy jogs every day. Walk breaks every 3 -5 minutes are ok for 1-4 minutes. Walk 2 – 3 miles on alternate days.
Week 4: 12 minute jogs every other day. Walk 2 – 3 miles on alternate days or 30 minutes of elliptical trainer.
Week 5: 12 minute jogs 4 days per week. 3 mile walk on 2 days, cross training or elliptical 30 -40 minutes .
Week 6: 14 minute jogs + 20 minute walks 4 days per week. Cross train or elliptical 2 days.
Week 7: 16-18 minute jogs + 30 minute walks 4 days per week. Cross train or elliptical 2 days.
Week 8: 20 – 25 minute jogs + 30 minute walks 4 days per week. Cross train or elliptical 2 days.
The first 6 weeks of running after an extended lay off are important to strengthening not only your cardiovascular system and muscles, but more importantly your bones. Make sure that you take in adequate calcium (usual recommendation is about 1500 mg per day for an adult) and Vitamin D.
Back To Basics: The Three Pillars of Fitness
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