1151 Hospital Way
Bld D. Suite 100
Pocatello, ID 83276
Kenneth Newhouse, MD
Phone (208) 239-8010
Business Office
Phone (208) 239-8000
Fax (208) 782-2974
RUN/JOG PROGRAM FOLLOWING INJURY
Following an injury, a running program should progress gradually and follow some “good
sense” rules. First, a quality and properly fit running shoe will help ease the “shock” of running. A
good shoe will decrease the chance of creating new injuries or aggravating existing ones. Running
on soft, flat surfaces will also lessen the impact of running. Each running session should include a
period of warm-up and coo-down to allow the body time to adapt to the increased demands of
exercise. Also, consideration should be given to any possible anatomical deviations or other
individual circumstances that may predispose a beginning runner to further injury.
1. Warm-up
A good warm-up routine prior to running will prepare the body for exercise. Proper warm-up
should start slow and gradually increase in intensity (i.e. walking-stretching –slow jog- run/jog).
Stretching should be done slowly and deland deliberately by holding the stretch 20-30 seconds
and repeating it 5 times. All the major muscle groups in the leg (hamstrings, quadriceps,
calf/Achilles, hip flexors, and groin) should be included in the stretch routine. Allow 10-15
minutes for a good, slow stretch/warm-up.
2. Walk/Jog Program
The running program should be progressive in nature and maintained once the prescribed
level is reached. The basic outline for the program is as follows:
a.
b.
c.
d.
Start by running every other day on an oval track or other firm, but cushioned surface.
Jog the straights and walk the curves.
Alternate the running direction one-half way through the workout.
Progress as follows:
Session #1 – 2 Laps
1. #2 – 4 laps
2. #3 - 6 laps
3. #4 – 8 laps
Stay at level #4 (2-3 sessions).
Continuous Jogging – after reaching 8 laps of walk/jog, begin a continuous jogging program
starting at session #1 below:
Session #1 – 2 laps
#2 – 3 laps
#3 – 4 laps
#4 – 5 laps
#5 – 6 laps
#6 – 7 laps
#7 – 8 laps
Maintenance Running – Maintain level of running at 8 laps (2 miles) of continuous running
2-3 times a week.
If injury or pain develops in response to running, discontinue and consult your doctor or
therapist.
3. Cool-down
The cool-down period immediately follow running and should gradually decrease in intensity to
allow the body time to adjust to resting levels. Follow a routine opposite of warm-up (i.e. slow jog
–walk-stretch) allow about 10 minutes. Always end with a slow stretch session to maintain and
increase flexibility.