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08 Tue

From walking to jogging

From walking to jogging

Written by: Michelle Millner, PT, DPT, OCS

 

How many times have you tried to turn into a runner and failed because of an injury or fatigue? How many times have you gotten so frustrated with running, that you just gave up? While running isn’t for everyone, most people who can walk pain free can work towards jogging and ultimately running.

The problem with going from walking to running for most people is usually a combination of 2 issues. The first issue is lack of patience and the desire to push yourself too far too fast. The second issue has to do with muscle imbalances and weaknesses which are not addressed before starting to jog or run. These imbalances can put you at risk for injury.

Lets start with a guideline to help you pace your jogging progress:

Pre-­training:
Be able to walk comfortably for 45 minutes without taking a break. Progress to the guideline below.

Week One:
5 minute walk to warm up. Jog 1 minute, walk 2 minute, repeat for 10 minutes. Than walk the rest of your 30 minute session.

Week Two:
5 minute warm up. Increase you jog walk time to 2 minutes jogging and 1 minute walking for 10 minutes. Then walk the rest.

Week Three:
5 min warm up. Increase your jog/walk time to 4 minutes/1 minute jog for 10 minutes. Then walk the rest.

Week Four:
5 minute warm up. Increase your jog/walk time to 5minutes/1 minute jog for 15 minutes. Then walk the rest.

Week Five:
5 minute warm up. Increase you jog/walk time to two 7 minute bouts of jogging, walking in between the bouts. Then walk the rest.

Week Six:
5 minute warm up. Increase jog/walk time to two 10 minute bouts. Walk the rest Week 7: Warm up. Jog 15 minutes­20 minutes. Walk the rest.
Week 8: Warm up. Jog 20­30minutes. Walk to cool down.

Muscle imbalances and previous injuries are another story, however. Previous injury is the single greatest predictor of future injury, so it is imperative to address any underlying imbalances that may put you at risk. A great way to screen for these muscle imbalance is to undergo a Functional Movement Screen and a Selective Functional Movement Assessment. It might be really helpful to point out your weak areas and help guide which strengthening exercises you need to incorporate into your exercise routine prior to starting a jogging program.

If you would like more information, please call Professional Physical Therapy and Training at 973-270-7417.  Our offices are located within the YMCA locations in Madison and Summit, NJ.  You do not need to be a member of the YMCA to visit with us.

Image courtesy of Sura Nualpradid / FreeDigitalPhotos.net

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