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BACKchat Episode 45: How to safely progress from walking to jogging to running

Link to the podcast audio for Episode 45: click here:

Shownotes from BACKchat Episode 45: How to safely progress from walking to jogging to running

Before you lace up those runners and get out there for your first run, what are some of the boxes you must tick?

Mobility home tests:

  1. 1st toe mobility: ideally you should be able to bend you big toe backwards. 30 deg MINIMUM, 60 deg OPTIMAL
  2. Ankle dorsiflexion test: normal 9cm
  3. Hip extension mobility: in doorway. Link to video here: https://youtu.be/6NZTtd5W50Y

Strength home tests:

1) Single leg calf raise:

  • this tests the capacity of your calf complex
  • normal: 25 reps and less than 10% difference from side to side

2) Single leg bridge:

  • tests the capacity of your gluteals
  • 20 reps normal and less than 10% difference from side to side

3) Single leg sit to stand

  • should be able to maintain good control around your hips without your knees going inwards.
  • Normal: 25 reps and less than 10% difference from side to side

How can you transition from walking to running, and then beyond?

Here is a sample of a return to running program. Each session should be performed 2-3 times per week, with a days rest in between each session.

  • Week 1: 20mins of brisk walking
  • Week2: 20mins: 1min run, 1 min walk
  • Week 3 20mins: 2min run, 1 min walk
  • Week 4 20mins: 3min run, 1 min walk
  • Week 5 20mins: 4min run, 1 min walk
  • Week 6:20mins: 5min run, 1 min walk
  • Week 7: 20mins continuous. Then proceed to add 10% per week

Running programming

Couch to 5km https://itunes.apple.com/us/app/c25k-5k-trainer-pro-go-from/id497401338?mt=8&uo=4&at=10l4CL

Couch to 10km https://itunes.apple.com/us/app/10k-trainer-pro-couch-to-10k/id511600792?mt=8&uo=4&at=10l4CL

Couch to 5km- research study  http://semrc.blogs.latrobe.edu.au/start-to-run/

Acute: Chronic workload

Use this calculator to ensure you are not increasing your mileage too quickly. click here

https://www.runnersworld.com/the-fast-lane/acute-to-chronic-training-ratio-calculator

Coaching
Craig Mottram at Elitewellbeing, and he can be reached info@elitewellbeing.com.au or www.elitewellbeing.com.au

Further reading

My colleague and founder of Enhance running Pete Garbutt has a great book “The Running Machine”  http://www.vividpublishing.com.au/therunningmachine/