Return to Run Post-Boot Program
It's that time again! I'm just getting out of the boot, and want to scale back to weight bearing exercise but not so quickly that the injury crops back up. This boot sentence was fairly short (2 weeks), so the progression is a little faster than post-navicular screw for example. Assumption: tissue has healed, goal is to test it enough to strengthen and progress but never undo the healing progress that was made. Mild discomfort is ok, sharp pain is not. Best assessment of response to pregressive exercise is to honestly assess how you feel first thing am. If significantly worse than the previous am, take extra rest day and go back one step. At base minimum, should be able to brisk walk 60 min with no adverse effects before attempting running. I highly recommend not skipping the walking portion of your comeback! All runs should have 10 min walk warmup and at least 5 min walk warmdown.
(I continue lifting/ gym/core while injured and will continue throughout this progression, approx. 30 -40 min 3x/week, but I typically do minimal pure cardio cross-training. Some aqua-jogging if I'm desperate).
First test is walking. Progression:
Week 1:
Day 1: 10 min brisk walk +gym
Day 2: 20 min brisk walk
Day 3: 30 min brisk walk + gym
Day 4: typical daily activities only
Day 5: 30 min brisk walk +gym
Day 6: 40 min brisk walk
Day 7: typical daily activities only
Week 2:
Day 1: 50 min brisk walk + gym
Day 2: 60 min brisk walk
Day 3: typical daily activities only +gym
Day 4: (1 min run, 1 min walk) x 5—first run test
Day 5: 60 min brisk walk +gym
Day 6: (2 min run, 1 min walk) x 5
Day 7: (3 min run, 1 min walk) x 4
(consider extra walk day here if uncertain how responding)
Week 3:
Day 1: (4 min run, 1 min walk) x 4 + gym
Day 2: 60 min brisk walk
Day 3: (5 min run, 1 min walk) x 4 +gym
Day 4: (10 min run, 2 min walk) x 2
(consider extra walk day here)
Day 5: 20 min run + gym
Day 6: 60 min brisk walk
Day 7: 20 min run
Assess how tissue is feeling… if all OK…
Week 4:
Day 1: 20 min run, 2 min walk, 10 min run + gym
Day 2: 60 min brisk walk
Day 3: 30 min run + gym
Day 4: 60 min brisk walk
Day 5: 30 min run + gym
Day 6: 60 min brisk walk
Day 7: 30 min run
At this point, you can move into a running schedule…just don’t increase minutes run/ week too drastically!!!
Primary Subcategory
Training - Recover
MORE STORIES
Core Routine For Runners: The Dozen
I was introduced to the "The Dozen" in the winter of 2012 by my favorite Oregon running family. I love this set of core exercises for its efficient targeting of core muscle groups, and because no gym equipment is required! You can do this on a grass field, in your hotel room, or really anywhere you can lay on a flat surface.
Reflecting on the Year of the Underbird
This past August, we launched our Year of the Underbird program: an open application for aspiring Olympic Trials marathoners, with a promise to select 5 women for a 6 month contract encompassing a stipend, gear, storytelling, and community support. As we reach the end of our flight with our selected athletes, we invited each of them to share a few reflections on their past 6 months as teammates.
Black History Month: Celebrating Our Athletes
We are honored to support five exceptional Black women athletes challenging norms in the running industry: athletes, advocates, and powerful voices in the sport. We invited each of them to reflect on their journeys through sport: how their identity has affected their development, and how they hope to impact the rising generation of athletes. Hear from Madie Boreman, Kendra Coleman, Brenna Detra, Carmen Pelar Graves, and Ari Hendrix-Roach.