Many ladies told me over the years: running isn’t suitable for me, my knees ache, my hips are delicate, and so on. And while for a number of women, it’s indeed necessary to build up more strength before they would start running again, there are other ladies who are simply apprehensive about resuming running because of a previous strain, discomfort, or injury, some of which may have happened years ago.
If you’ve healed properly and are considering a safe and sensible return to running, I have a foolproof training plan for you!
This plan demands patience, but it aims to have you running comfortably for 30 minutes at your own speed, typically within about two months (though it may take longer for some).
Just the ideal cardio challenge you may need now, with the summer around the corner - helping you spend some time outdoors, too :)
It will enhance your cardiovascular strength and fortify your ankles, knees, and hips.
Please don’t be disheartened if you feel the need to take it slow.
And if you were a runner before, this program might seem to you… excessively simple.
Remember, this is an investment in your health (and future running endeavors, for some of you!), so take your time!
As gentle as this program appears, it’s used by athletes to return to running after severe injuries, and it has proven to be effective: just pay attention to your body and stay disciplined :)
RULES:
Focus on the landing: avoid heel landing and focus on mid-foot landing instead
Don't allow your hips to drop on one side or another in the moment you land
No forcing: when you detect that the quality of the run or your focus starts decreasing, call it a day!
Take at least 1 day break between runs, and never run more than 4 times a week: no matter how well you feel!
If you didn't finish a stage of the program, redo that phase until you finish it at ease, only then pass to the next stage;
Listen to your body: no cheating nor going faster than your body dictates :)
Remember when done well, impact is a very beneficial training for your entire wellbeing: it helps your ankles, knees and hips to stay strong and flexible, increases bone density and also allows your lymphatic and hormonal systems to activate well (that, to call just the most obvious benefits!)
PROGRAM:
Stage 1 Run 1: 10 x (1min jog – 1min walk)
Important:
If you feel tensions and you don't manage to finish the 10 rounds, do as many rounds as you can without pain or tension.
Take at least 1 day break and redo: maybe the first time you do just 5 rounds, the second time 5 again, then 8 and then you get to finish 10 - remember, no rush!!
Respect the signals your body sends to you and trust your instinct.
Keep the above in mind for every stage of the program (see below).
It may take more days to complete a stage, and that's perfectly fine.
Stage 2 20 x (1min jog – 1min walk)
Stage 3 10 x (2min jog – 1min walk)
Stage 4 5 x (3min jog – 1min walk)
Stage 5 7 x (3min jog – 1min walk)
Stage 6 4 x (4min jog – 1min walk)
Stage 7 6 x (4min jog – 1min walk)
Stage 8 5 x (5min jog – 1min walk)
Stage 9 4 x (6min jog – 1min walk)
Stage 10 3 x (7min jog – 1min walk)
Stage 11 4 x (7min jog – 1min walk)
Stage 12 3 x (8min jog – 1min walk)
Stage 13 3 x (9min jog – 1min walk)
Stage 14 3 x (10min jog – 1min walk)
Stage 15 2 x (15min jog – 1min walk)
Stage 16 20min jog – 1min walk – 10min jog
Stage 17 30min jog (repeat 5 times)
If you have questions, don't hesitate to get in touch!
Good luck with it, and stay safe!