For new runners/joggers

00Angela00

I work at a sports medicine clinic and this is the program we give patient's who are coming back from an injury. It's good for anyone who hasn't ran or jogged in a long time and would like to work back into it without injurying themselves. I'm going to start it and thought I would pass it on!

Stage 1:
Walk 4 minutes, jog 1 minutes, repeat 3 times
total = 15 minutes

Stage 2:
Walk 4 minutes, Jog 2 minutes, repeat 3 times
total = 18 minutes

Stage 3:
Walk 4 minutes, Jog 3 minutes, repeat 3 times
Total = 21 minutes

Stage 4
Walk 4 minutes, jog 4 minutes, repeat 3 times
total = 24 minutes

Stage 5
Walk 3 minutes, jog 4 minutes, repeat 3 times
total = 21 minutes

Stage 6
Walk 2 minutes, jog 4 minutes, repeat 3 times
total = 18 minutes

Stage 7
Walk 1 minute, jog 4 minutes, repeat 3 times
total = 15 minutes

Stage 8
Jog continuously 15 minutes

Progress to next stage only if you are PAINFREE before, during and after exercising. If you have not injuries, than stay at each stage for at least 3-4 days.

jb_sweet_99

I've never jogged before, but doing it this way I think I could do it. I'm going to give it a try, thanks for the post! :flowerforyou:

Jabreezy

A co-worker told me to do something like this about two weeks ago, and it is really helping me build endurance. Thanks for posting all of the stages.


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porka29

I think I could do that....although I feel like a Clidesdale horse on the treadmill...................when I jog, or attempt to jog for a minute or so. But I have my new shoes so this just may work................:bigsmile:

arewethereyet

Thanks Angela, this is a great schedule and once my torn soleus (calf) muscle is healed, I will begin again using this schedule.

Warning to all of you who are just starting out. Be careful. Learn proper technic(sp). Wear the proper shoes. Dont get over confident for a the first few months and

THINK THINK THINK!!

I was on week 2 and was doing GREAT. I went to walk my dogs in backless sandals and tore my muscle. I didnt warm up, I didnt stretch, I didnt wear the correct shoes. All things I never learned and now really wish I had.

Take is seriously and you will FEEL GREAT at your accomplishments.

Jeannie

ivykivy

Do you do this every day or every other day?

Currently I'm doing MWF Do I need to do one stage one on Mon Tues Wed then stage 2 thurs fri sat rest sunday then start again monday?

00Angela00

Do you do this every day or every other day?

Currently I'm doing MWF Do I need to do one stage one on Mon Tues Wed then stage 2 thurs fri sat rest sunday then start again monday?

You can move on to the next stage whenever you feel ready to. If after 3 days you feel like you could increase your jogging than go onto the next level, etc. :-) Good luck!

arewethereyet

Please remember to warm up, stretch and wear the correct shoes. and do a 5 min cool down when your finished.

I cant WAIT to do this!:glasses: