I am a goal maker, I admit it. I love to make goals, because working toward achieving something brings me happiness. That means that despite the frigid temperatures, the short hours of daylight and the icy roads that might hinder my ability to run outside, I actually like January. It’s a time when everyone seems to be trying a bit more. Some goals are new, some are maybe repeats of the last year, or the last few years! I’m a big believer in trying again. If last year’s goals didn’t quite get accomplished, don’t give up on the idea of goals, just try again! Many people use this as a time to revamp their athletic or fitness goals. While it is awesome to set these goals, sometimes people get a little carried away about how to go about achieving the goals. A zero to one hundred percent kind of goal will often lead to injuries, which often causes goals to be delayed or sometimes completely dismissed. Don’t let this happen to you!
If your goal is to begin a running program, or to take your running program to the next level, injury free running is a necessity! That means, slow, steady progression. As a new year’s gift to you, I am sharing my start up running program with you in this post. The first phase is a jumping program to get your body ready for impact. Even if you have been exercising, if it is low impact, your body needs a transition phase to get ready for the impact that comes with running. If you have been previously injured, or are new to running, I highly suggest doing the pre-running program outlined below prior to going out for your first jog. The next phase is a walk/jog program that will slowly progress your runs. If all goes well with these two phases, then the mileage program begins. For more advanced running programs, injury prevention techniques and exercises to prevent and recover from injuries, please check out my ebook!
Phase I: Plyometrics
Rules for this phase:
- Athlete must be pain free with walking and daily activities prior to initiating program.
- If pain begins during this phase, rest until pain subsides (minimum of 1 day rest), then begin again with Day 1.
- Do not progress to the next phase until this phase can be completed without pain.
| Day | Double Leg | Single Leg |
| 1 | Feet together (2 sets of 30 seconds each part): Jump in place, jump side to side, jump forward and backward | None |
| 2 | Feet together (2 sets of 30 seconds each part): Jump in place, jump side to side, jump forward and backward | Each leg (2 sets 15 seconds each leg, alternating between legs): Jump in place, jump side to side, jump forward and backward |
| 3 | Feet together (2 sets of 30 seconds each part): Jump in place, jump side to side, jump forward and backward; add 2 sets of 30 seconds squat jumps | Each leg (2 sets 15 seconds each leg, alternating between legs): Jump in place, jump side to side, jump forward and backward; add 2 sets of 30 seconds leaping from one side to the other |
| 4 | Feet together (2 sets of 30 seconds each part): Jump in place, jump side to side, jump forward and backward; add 2 sets of 30 seconds scissor jumps (alternating feet forward) | Each leg (2 sets 15 seconds each leg, alternating between legs): Jump in place, jump side to side, jump forward and backward; add 2 sets of 10 hops each leg: single leg hop for distance (hop forward as far as you can on one leg) |
| 5 | Feet together (2 sets of 30 seconds each part): Jump in place, jump side to side, jump forward and backward; add 2 sets of 30 seconds step jumps (can use a box step or just a bottom stair) | Each leg (2 sets 15 seconds each leg, alternating between legs): Jump in place, jump side to side, jump forward and backward; add 2 sets of 10 tuck jumps (jump in the air, bring knees to chest) |
| 6 | 2 sets each: Jump in place, jump side to side, jump forward and backward, step jumps, scissor jumps, squat jumps | Each leg (2 sets 15 seconds each leg, alternating between legs): Jump in place, jump side to side, jump forward and backward |
| 7 | Rest | Rest |
Basic/Beginner Phase II: Walk to Run Progression
Rules for this phase:
- Athlete must take one rest day in between each workout, low impact cross training is acceptable on off days
- Take at least one complete rest day a week (not even cross training).
- Only complete one stage/day.
- If athlete develops return of symptoms or other pain or cannot complete the stage, they should rest until pain free and remain at that stage until they are able to complete it without symptoms.
- Do not progress to the next phase until this phase can be completed without pain.
| Basic Walk to Run Progression | Walk | Run | Repetitions | Days at this stage |
| Stage 1 | 3 minutes | 1 minute | 2 | 2 |
| Stage 2 | 4 minutes | 2 minutes | 2 | 2 |
| Stage 3 | 5 minutes | 3 minutes | 2 | 2 |
| Stage 4 | 6 minutes | 4 minutes | 2 | 2 |
Basic/Beginner Phase III: Running Progression
Rules for this phase:
- Athlete can cross train on off days, but must take at least one complete rest day each week.
- If athlete develops return of symptoms or other pain or cannot complete the week, they should rest until pain free and remain at that week until they are able to complete it without symptoms (if >2 weeks rest needed, use earlier guidelines for progressions).
| Basic Running Progression | ||||||||
| Basic Running Progression | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | Total Miles |
| Week 1 | – | 1 | – | 1 | – | – | 2 | 4 |
| Week 2 | – | 2 | – | 3 | – | – | 3 | 8 |
| Week 3 | – | 4 | – | 2 | – | – | 4 | 10 |
| Week 4 | – | 4 | – | 2 | 2 | – | 4 | 12 |
| Week 5 | – | 4 | – | 3 | 3 | – | 4 | 14 |
I hope that 2020 is the year that all your goals become accomplished and that you have a wonderful Pain-free year of running!
