Return to running protocol post injury
This schedule was primarily devised for returning to running after resolution of lower limb stress fractures but can be equally used after other injuries have resolved. It is most important that you do not start the protocol until you have clearance from your treating clinician. Protocol can be used alongside non-impact, non-aggravating exercise eg cycling, cross-trainer, resistance work.
Ideally the exercise is undertaken on a treadmill because if significant pain develops it is easy to stop without a long walk home. Start the protocol when you can walk pain free. Warm up and down as appropriate. If significant pain develops stop immediately, rest for one day and restart the previous exercise. If symptoms persist then seek further medical attention.
Day 1 Brisk walking 10 minutes
Day 2 Brisk walking 15 minutes
Day 3 Brisk walking 20 minutes
Day 4 Brisk walking 25 minutes
Day 5 Brisk walking 30 minutes
Day 6 Brisk walking 15 minutes, jog 5 minutes, brisk walking 10 minutes
Day 7 Brisk walking 10 minutes, jog 10 minutes, brisk walking 10 minutes
Day 8 Brisk walking 10 minutes, jog 15 minutes, brisk walking 5 minutes
Day 9 Recovery; no impact activity
Day 10 Brisk walking 5 minutes, jog 20 minutes, brisk walking 5 minutes
Day 11 Brisk walking 5 minutes, jog 25 minutes
Day 12 Jog 30 minutes
Day 13 Recovery; no impact activity
Day 14 Jog 15 minutes, run 5 minutes, jog 10 minutes
Day 15 Jog 10 minutes, run 10 minutes, jog 10 minutes
Day 16 Jog 10 minutes, run 15 minutes, jog 5 minutes
Day 17 Recovery; no impact activity
Day 18 Jog 5 minutes, run 20 minutes, jog 5 minutes
Day 19 Jog 5 minutes, run 25 minutes
Day 20 Run 30 minutes
Day 21 Recovery; no impact activity
Day 22 Return to usual training regime;ensure you incorporate recovery days