Injury Prevention for Recreational Joggers
Jogging is a great form of cardiovascular exercise. It gets your heart rate up and burns lots of calories. However, jogging is tough on your joints, particularly if you jog on hard surfaces such as concrete or road. The wholesale prevention of injuries from running is probably wishful thinking… but we can do lots to minimise the level of risk you expose yourself to by sticking to a training program that ensures you jog within your body’s adaptive potential.
In the table below is a program that is ready for you to start using straight away. Of course, the more we individualise it, the more useful it will be for you. So feel free to give us a call to discuss how we can adapt this program to better fit your exercise goals, lifestyle, health status and injury history.
|MONDAY||DISTANCE DAY||3Omin total, maintain effort level (how puffed out you are) below 60% of maximum|
|TUESDAY||STRETCH DAY||Download Stretching Guide|
|WEDNESDAY||DISTANCE DAY||3Omin total, maintain effort level (how puffed out you are) below 70% of maximum|
|THURSDAY||SPEED DAY||6 x 20m sprints (90% effort- walk back recovery)
3 x 40m sprints (90% effort- walk back recovery)
3 x 100m (70% effort-walk back recovery)
2 x 200m (70% effort- walk back recovery)
1 x 400m (50% effort)
|FRIDAY||STRETCH DAY||Download Stretching Guide|
|SATURDAY||DISTANCE DAY||4Omin total, maintain effort level (how puffed out you are) below 70% of maximum|
|SUNDAY||STRENGTH DAY||Download Strength Exercises|
We suggest sticking to this program for a block of four weeks- and then giving your body a break for a week before starting the next block of four weeks. This will help to minimise accumulative stresses and strains that may eventually manifest as symptoms.