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!!!