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.