How to get back into running
So you’ve decided to get back on the road and start running again. Follow our tips and programme to be fit again in two months.
You should ease back into your running programme gradually. The best way to go about it, is a combined walking and jogging programme. The idea is to get you back into running shape, which means running 5km on a regular basis in just two months.
BE PATIENT - AND DON‘T PUSH YOUR LIMIT
While following the two-month-programme, it‘s easy to get impatient, but patience is the key. Don‘t try to do more, even if you feel you can. If, on the other hand, you find the programme too strenuous, just stretch it out. It’s important not to feel pressured to progress faster than you‘re able to. Repeat a week if needed and move ahead only when you feel you‘re ready. Listen to your body, and you’ll be fine.
Week | Days a week |
Sport |
---|---|---|
1 | 2 to 3 | Take it easy! Run at an easy pace, not more than 1 km or 15-30 minutes, depending on your level of fitness. You can alternate between easy running and walking, switch every two to five minutes if you like. See whether you can increase by the end of the week. Overdoing it at the beginnng would be a bad idea, as your body would feel sore and you would be demotivated. |
2 | 3 | Build up slowly. Alternating between running and jogging is the way to go. |
3 | 3 | Run not more than 2 km or 30-45 minutes, at an easy jogging pace. If you notice any physical strains in the third week of work-out, stick to non-impact workout or walking only |
4 | 4 | Run 2 km. See whether you can speed up your pace for one day at least, then return to easy jogging for the other days. |
5 | 4 | Run 3 km or 40-60 minutes. Easy pace! |
6 | 5 | Begin with 3 km, then try 60-70 minutes by the end of the week. |
7 | 3 2 |
Run 3 km (Time factor in this phase depends very much on your progress, but your aim should be to run 5 km or 60-70 minutes by the end of the week) Run 4 km |
8 | 3 2 |
Run 4 km Run 5 km |
Pain in your calf or thigh? If you experience pain, try to differentiate:
It‘s important to find out whether the pain is a simple adaptation process (coping with the new challenge), actual overuse of muscles or joints, or tissue damage. Monitor the pain. If it subsides by reducing the amount and intensity of your regimen it is most likely to be an adaptational process. If you keep reaching the same limit you are probably putting your body under too much strain and it is overuse. In this case, you should see a doctor.
The overall benefits of running outweigh the risks, even when you start in your fifties or later:
Better function, fitness and overall health are the reward for getting out of bed early every morning, as well as less disabilities.
Please note that none of the above given tips or recommendations substitute medical advice. Important: consult a health professional in case of an injury or if you suspect overuse of joints or a medical condition such as a fracture. A physician should be consulted in those acute cases when the condition is accompanied by reddening, swelling or hyperthermia of joints, ongoing joint trouble or severe pain and/or are associated with neurological symptoms (e.g. numbness, tingling, loss of motion).
For further information regarding Hansaplast products, please contact us via email on phc@beiersdorf.com. Carefully read the instructions for use given in our products‘ packages.