Running plan


You want to become healthier and more fit, so you have decided that running is the perfect sport to start. After all, running can be done in groups or by yourself and requires little equipment beyond a good pair of running shoes. A running plan is a great tool that can help you get in better shape and reduce your injury risk.

Starting out slow

Your body’s muscles can start to atrophy, or waste away, in just a few days. If you are starting a running plan while not having exercised in a while, starting slowly is the most important thing you can do. Overexerting yourself can lead to excessive muscle soreness and increased risk of overuse injuries like tendonitis.

Deciding on a goal

When deciding on your running plan, you want to have a goal so you can keep track of your progress and have something to motivate you going forward. Follow the SMART method to select a goal that will keep you engaged. SMART method goals share these four characteristics:

  • Strategic — Don’t set a goal to run a marathon or set a new personal record on your first day. Be strategic and pace yourself.
  • Measurable — You should be able to monitor the progress of your goals. Vague goals like “get in shape” or “become a fast runner” can be hard to quantify. A measurable goal, such as running a 9-minute mile, is easier to monitor progress and avoid getting discouraged.
  • Achievable — Some people set the bar so high that they inadvertently set themselves up for failure. While it is not a bad thing to dream big when deciding on a goal, finding a goal you know you can achieve is very important.
  • Realistic — Just because something can be done, does not necessarily mean it will be done. You may only have a few hours a week to train and run, in which case your goals should reflect that.
  • Timely — While a five-year plan is suitable for life goals, your running plan should have goals that are realistically achieved within a year. You want to be able to see the light at the end of the tunnel and you can always set a new goal for the next year.


If you are injured while running

Setbacks and injuries happen all the time in sports and can throw your running plan out of whack. Fortunately, physical therapy is an excellent option to strengthen leg muscles and reduce your risk of future injury. Contact us today to set up your initial appointment if you have recently suffered an injury while running.