Advice and resources : Return to running programme

About the running programme

The programme allows you to gradually reintroduce running and impact into your fitness routine.

This can help give your body time to adjust to changing demands in a guided way, reducing the risk of injury when returning to, or starting, running as a sport.

When am I ready to start a return to running programme?

You should have achieved objective measures that indicate your tissues are strong enough to progress through this programme. Your physiotherapist will guide you through this.

Generally, evidence shows that you should be able to walk for 30 minutes and get through your day-to-day demands with no symptoms or a low level of symptoms, depending on your injury.

The programme

This will depend on your running and injury history, but you can follow this list as a guide.

Your physiotherapist may give you slightly different instructions or encourage you to follow a couch to 5k programme.

Repeat two to three times per week with 24 hours rest between runs.

Week 1: Jog 1 minute, walk 1 minute, for total 30 minutes
Week 2: Jog 2 minutes, walk 1 minute, for total 30 minutes
Week 3: Jog 4 minutes, walk 1 minute, for total 30 minutes
Week 4: Jog 9 minutes, walk 1 minute, for total 30 minutes
Week 5: Jog 15 minutes, walk 1 minute
Week 6: Jog 30 minutes continuously
Week 7 onwards: You’re ready to develop the duration and intensity of your running. We do not recommend increasing the duration or intensity of your sessions by more than 10% per week. For example, if you successfully run for 30 minutes one week, you should run for 33 minutes the next week.

Visit NHS Couch to 5k

Return to running - Information for patients

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Monitoring discomfort throughout your programme

It can be normal to experience some aches and pains when increasing your running intensity or duration.

Follow the guide below to find the appropriate action. If you’re unsure, ask your physiotherapist for help.

Acceptable (progress training)

General muscle soreness after a run/walk session.

Slight muscle or joint discomfort after workout or next day that resolves within 24 hours.

Slight stiffness at beginning of run/walk that dissipates after first 10 minutes.

Unacceptable (reduce training)

Pain that lasts for more than 48 hours after a run/walk session.

Pain at the beginning of a run/walk which then becomes worse as you continue.

Persistent swelling or signs of inflammation in a joint, like your knee or ankle

Sharp pain.

General tips to consider throughout your programme

To allow sufficient recovery time, have a rest day between runs
Only increase your running time or distance by 10% each week
Don’t increase time and distance in the same week
Other forms of cardiovascular exercise can be useful to help gradually increase your running, such as swimming, cycling, and rowing
It’s important that you continue your strength and conditioning work at least two times a week alongside your running. This can improve your running performance and reduce the risk of further injury. It is recommended to not do a strengthening session and run on the same day to avoid fatigue or injury.

When to seek help

If you feel these exercises are making your symptoms worse, take a break. You can also speak to your GP for further help. This doesn’t mean it’s anything too serious. It may be that you need some extra help to deal with the symptoms, and you may be referred to a physiotherapist.