Rehab
Running [P]rehab Program
Prehab Against Running Injuries And Supercharge Running Performance Anytime, Anywhere
Recover with a guided plan.
“You can’t run to be fit, you have to be fit to run.” Our running program is designed to teach you progressive resistance & plyometric exercise programming combined with education to successfully prepare you for at least a 5K run. This program is best suited for those with mild to no (0-4/10) lower extremity pain or injury prevention related to ANYTHING running. This is the ultimate program for new & current running enthusiasts of all fitness levels to start or get back to running. But more importantly, this program will teach you how to stay running and avoid common running injuries. More than ever now is a great opportunity to reap the benefits of running and staying active! If this program is too challenging for you, check out Jump Basics Program! If you are looking for more of a challenge, check out Jump Performance Program!
This program is best suited for those with mild to no (0-4/10) lower extremity pain or injury prevention related to ANYTHING running. Use this program to get back to running or if you’re wanting to start running!
- Duration
- 8 weeks
- Frequency
- 2-7x/week
- Instructor
- Craig Lindell PT, DPT, CSCS
8-week arc
What you work through
- Week 1
It's time to get things started with some resistance training & power walking! From tempo work to unilateral exercises to core work, there is no doubt you’ll be feeling those leg muscles working.
- Week 2
There is an emphasis on calf and lateral hip strengthening, which are both very important muscles for runners. More importantly, the single leg exercise agenda continues to be a focus to set you up for success with running next week!
- Week 3
It’s time to run! This week we introduce interval running to safely expose your body to the demands of running. Meanwhile, we introduce a low-impact plyometric exercise coupled with progressive calf & core strengthening exercises.
- Week 4
Eccentric calf & hip strength is emphasized as the demands of running increase, the goal is 2 miles this week with each running session if you’re up for it! Meanwhile, we begin to really target the hip flexors & the arch of our foot with lots of standing single leg exercises!
- Week 5
We’re progressing the running intervals by getting to a 1:1 work-to-rest ratio for the first time. Meanwhile, we’re increasing the volume of plyometric work to keep your tendons strong in your lower body!
- Week 6
Getting closer to tolerating a 5k! This week we add the adductor muscle group to the core work along with more challenging hip flexor strengthening!
- Week 7
We’re adding a speed component and multiple planes of movement to the plyometric exercises this week. More importantly, we’re adding weights to our standing, walking exercises to get the best bang for our buck; bone-health!
- Week 8
You’ve made it! Time to crush your 5Ks and challenge yourself as much as you can with the resistance training program. Pick & choose some of your favorite exercises and be sure to do these 2-3x/week as you continue with your running fitness journey!
Fit check
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