Getting back to running, after back pain or neck pain

Running or jogging is a very popular type of exercise, and it is healthy for body and mind too. If your running have been put to a hold, because of back or neck pain, this article will provide help and advice on how to get back in your running shoes.

START RUNNING AFTER BACK PAIN

In this article you will find a training schedule, for you to follow over a period of twelve weeks. After twelve weeks you will be able to run continuously for 25-30 minutes, corresponding to a distance of approximately 5 kilometers. This training schedule us useful when you have recovered from back pain, neck pain or a herniated disc.

EXERCISE TWO TO THREE TIMES PER WEEK

The first six weeks you will run twice a week, and the last 6 weeks, three times per week. Make sure you take one or two days off, for restitution, between every session. Enjoy your runs!

Week Session 1 Session 2 Session 3 Total
Week 1 Walk 3 minutes

Run for 2 minutes

Repeat 3 times

15 minutes total

Walk 3 minutes

Run for 2 minutes

Repeat 3 times

15 minutes total

12 minutes of running
Week 2 Walk 3 minutes

Run for 2 minutes

Repeat 4 times

20 minutes total

Walk 3 minutes

Run for 2 minutes

Repeat 4 times

20 minutes total

16 minutes of running
Week 3 Walk 2 minutes

Run for 3 minutes

Repeat 4 times

20 minutes total

Walk 2 minutes

Run for 3 minutes

Repeat 4 times

20 minutes total

24 minutes of running
Week 4 Walk 1 minute

Run for 4 minutes

Repeat 4 times

20 minutes total

Walk 1 minute

Run for 4 minutes

Repeat 4 times

20 minutes total

32 minutes of running
Week 5 Walk 1 minute

Run for 4 minutes

Repeat 5 times

25 minutes total

Walk 1 minute

Run for 4 minutes

Repeat 5 times

25 minutes total

40 minutes of running
Week 6 Walk 2 minutes

Run for 12 minutes

14 minutes total

Walk 2 minutes

Run for 12 minutes

14 minutes total

24 minutes of running
Week 7 Run for 6 minutes

Walk 1 minute

Repeat 3 times

21 minutes total

Run for 12 minutes

Walk 2 minutes

Repeat 2 times

28 minutes total

Run for 6 minutes

Walk 1 minute

Repeat 3 times

21 minutes total

60 minutes of running
Week 8 Run for 7 minutes

Walk 1 minute

Repeat 3 times

24 minutes total

Run for 12 minutes

Walk 2 minutes

Repeat 2 times

28 minutes total

Run for 7 minutes

Walk 1 minute

Repeat 3 times

24 minutes total

66 minutes of running
Week 9 Run for 6 minutes

Walk 1 minute

Repeat 4 times

28 minutes total

Run for 15 minutes

Walk 2 minutes

Repeat 2 times

34 minutes total

Run for 6 minutes

Walk 1 minute

Repeat 4 times

28 minutes total

78 minutes of running
Week 10 Run for 7 minutes

Walk 1 minute

Repeat 4 times

32 minutes total

Run for 15 minutes

Walk 2 minutes

Repeat 2 times

34 minutes total

Run for 7 minutes

Walk 1 minute

Repeat 4 times

32 minutes total

86 minutes of running
Week 11 Run for 6 minutes

Walk 1 minute

Repeat 5 times

35 minutes total

Run for 20 minutes

Walk 5 minutes

Run 10 minutes

35 minutes total

Run for 6 minutes

Walk 1 minute

Repeat 5 times

35 minutes total

90 minutes of running
Week 12 Run for 7 minutes

Walk 1 minute

Repeat 3 times

24 minutes total

Run for 5 minutes

Walk 1 minute

Repeat 3 times

18 minutes total

Run for 30 minutes

30 minutes total

66 minutes of running

 

GET HELP TO BECOME PAIN FREE

For more tips on relieving pain, get the Pocket Spine Doc App from Google Play or iOS App Store.