If you’re looking to get back into running after a break, following a structured plan can help you ease back into it and prevent injuries. This 4-week plan to start running again will guide you through the process, starting with assessing your current fitness level and gradually increasing your running distance and intensity.
By the end of the plan, you’ll be ready to incorporate speed and strength training into your routine. Stick to the plan, listen to your body, and enjoy the journey of getting back into running.
Week 1: Assess your current fitness level
| Day | Activity | Duration | Intensity |
|---|---|---|---|
| Day 1 | Brisk Walk | 20 minutes | Moderate |
| Day 2 | Rest or Low-Impact Activity | – | – |
| Day 3 | Walk/Jog Intervals | 20 minutes | Light to Moderate |
| Day 4 | Rest or Low-Impact Activity | – | – |
| Day 5 | Brisk Walk | 20 minutes | Moderate |
| Day 6 | Rest or Low-Impact Activity | – | – |
| Day 7 | Rest | – | – |
Set a baseline for your running ability
Before diving into any running program, it’s important to assess your current fitness level. This will help you determine where to start and set realistic goals. Begin by going for a short run at a comfortable pace.
Take note of how far you can run without feeling overly fatigued or out of breath. This will serve as your baseline for the upcoming weeks.
Take note of any injuries or limitations
During week 1, it’s crucial to pay attention to any injuries or limitations you may have. If you’ve been inactive for a while, it’s common to experience muscle imbalances or weaknesses.
Take note of any discomfort or pain you feel while running and consult with a healthcare professional if necessary. Addressing these issues early on will help prevent further injuries down the road.
Week 2: Start with walk-run intervals
| Day | Activity | Duration | Intensity |
|---|---|---|---|
| Day 1 | Walk/Jog Intervals | 25 minutes | Light to Moderate |
| Day 2 | Rest or Low-Impact Activity | – | – |
| Day 3 | Walk/Jog Intervals | 25 minutes | Light to Moderate |
| Day 4 | Rest or Low-Impact Activity | – | – |
| Day 5 | Brisk Walk or Jog | 20 minutes | Light to Moderate |
| Day 6 | Rest or Low-Impact Activity | – | – |
| Day 7 | Rest | – | – |
Begin with a warm-up walk
In week 2, it’s time to start incorporating walk-run intervals into your routine. Begin each session with a 5-10 minute warm-up walk to prepare your muscles for the upcoming activity. This will help prevent injuries and gradually increase your heart rate.
Alternate between running and walking
During your run, alternate between running and walking intervals. Start with a ratio of 1 minute of running followed by 2 minutes of walking. Repeat this cycle for the duration of your run. This method allows your body to gradually adapt to the impact of running while still providing recovery periods.
Gradually increase the running intervals
As the week progresses, gradually increase the duration of your running intervals while reducing the walking intervals. Aim to increase your running intervals by 30 seconds each session.
For example, if you started with 1 minute of running, increase it to 1 minute and 30 seconds in the next session.
This progressive approach will help build your endurance and confidence.
Week 3: Increase your running distance
| Day | Activity | Duration | Intensity |
|---|---|---|---|
| Day 1 | Walk/Jog Intervals | 30 minutes | Light to Moderate |
| Day 2 | Rest or Low-Impact Activity | – | – |
| Day 3 | Continuous Jog | 25 minutes | Light to Moderate |
| Day 4 | Rest or Low-Impact Activity | – | – |
| Day 5 | Continuous Jog | 30 minutes | Light to Moderate |
| Day 6 | Rest or Low-Impact Activity | – | – |
| Day 7 | Rest | – | – |
Focus on increasing the duration of your runs
In week 3, shift your focus from intervals to increasing the duration of your runs. Start by adding 5 minutes to your total running time.
If you were running for 10 minutes during week 2, aim for 15 minutes in week 3. This gradual increase will allow your body to adapt to longer distances without overwhelming it.
Slowly build up your mileage
During week 3, it’s important to slowly build up your mileage. Increase your total running time by 10-15% each week.
For example, if you ran a total of 30 minutes in week 2, aim for 35-40 minutes in week 3.
This gradual progression will help prevent overuse injuries and allow your body to adjust to the demands of running.
Week 4: Incorporate speed and strength training
| Day | Activity | Duration | Intensity |
|---|---|---|---|
| Day 1 | Continuous Jog | 35 minutes | Moderate |
| Day 2 | Rest or Strength training Activity | – | – |
| Day 3 | Continuous Jog | 40 minutes | Moderate |
| Day 4 | Rest or Low-Impact Activity | – | – |
| Day 5 | Continuous Jog | 45 minutes | Moderate |
| Day 6 | Rest or Strength training Activity | – | – |
| Day 7 | Rest | – | – |
Add interval training to improve speed
In week 4, it’s time to incorporate speed training into your routine. Interval training involves alternating between high-intensity running and recovery periods. Start with shorter intervals, such as 30 seconds of sprinting followed by 1 minute of recovery.
Gradually increase the duration and intensity of your intervals as the week progresses. This type of training will improve your speed and overall running performance.
Include strength exercises to prevent injuries
To prevent injuries and improve your running efficiency, it’s important to include strength exercises in your routine. Focus on exercises that target your lower body, such as squats, lunges, and calf raises.
Additionally, incorporate core exercises to improve stability and posture. Aim for 2-3 strength training sessions per week, allowing for proper rest and recovery.
Conclusion: Stick to the plan and listen to your body
Getting back into running after a break requires patience and consistency. Stick to the 4-week plan outlined above, but remember to listen to your body. If you experience any pain or discomfort, take a step back and allow for additional rest and recovery.
Gradually increasing your running distance and intensity will help you build a strong foundation and prevent injuries. Enjoy the process of getting back into running and celebrate your progress along the way. Happy running!
Originally posted 2023-07-31 09:30:29.