How to resume or start running in 4 weeks?

For those who want to start running or who want to get back into it after a break, following a long injury or for other reasons, here are some tips first and then three 4-week plans to start, resume gently or in a more ambitious way.

To get started, here are five basic tips to ensure a successful restart:

• The sessions during the first four weeks of resuming training are slow sessions, potentially alternating between running and walking. The goal is to get the body used to running again and to prevent the aggravation of injuries or pain.
• The number of weekly sessions should not exceed three. The emphasis should be on gradual progression. Patience is required during these first four weeks, and it's important not to rush things.
• If pain develops in the shins, knees, or tendons, you should take a break of several days and then resume activity very slowly to test yourself and see if the pain returns. If it does, it is best to consult a specialist before continuing your activity.
• Before each training session, perform a quick warm-up of a few minutes: walking + ankle rotations, knee raises and heel-to-buttock movements + walking.
• Also perform a few short weekly muscle strengthening sessions (chair, lunge, glute bridge, plank).

Equipment is also essential for running in good conditions: suitable shoes and light, breathable clothing like the ultra-lightweight ones in the FREE RUNNER collection.

Plan to start running in 4 weeks (beginner)

Week 1

-              Session 1: 5 min walk + 8x (1 min run* + 1 min walk) + 5 min walk

-              Session 2: 5 min walk + 10x (1 min run* + 1 min walk) + 5 min walk

-              Session 3: 5 min walk + 6x (2 min run* + 1 min walk) + 5 min walk

Week 2

-              Session 1: 5 min walk + 6x (3 min run* + 1 min walk) + 5 min walk

-              Session 2: 5 min walk + 10x (4 min run* + 1 min walk) + 5 min walk

-              Session 3: 5 min walk + 3x (6 min run* + 2 min walk) + 5 min walk

Week 3

-              Session 1: 5 min walk + 3x (8 min run* + 2 min walk) + 5 min walk

-              Session 2: 5 min walk + 2x (12 min run* + 3 min walk) + 5 min walk

-              Session 3: 5 min walk + 1 x (20 min run*) + 5 min walk

Week 4

-              Session 1: 25 min run*

-              Session 2: 30-minute run*

-              Session 3: 30-minute run*

* Easy run at a slow pace

Plan for a gentle return to activity in 4 weeks (after an injury or long break of 6 months or more)

Week 1

-              Session 1: 5 min walk + 8x (30 sec run* + 90 sec walk) + 5 min walk

-              Session 2: 5 min walk + 10x (30 sec run* + 90 sec walk) + 5 min walk

-              Session 3: 5 min walk + 6x (1 min run* + 2 min walk) + 5 min walk

Week 2

-              Session 1: 5 min walk + 8x (1 min run* + 90 sec walk) + 5 min walk

-              Session 2: 5 min walk + 6x (90 sec run* + 2 min walk) + 5 min walk

-              Session 3: 5 min walk + 6x (2 min run* + 2 min walk) + 5 min walk

Week 3

-              Session 1: 5 min walk + 5x (3 min run* + 2 min walk) + 5 min walk

-              Session 2: 5 min walk + 4x (4 min run* + 2 min walk) + 5 min walk

-              Session 3: 5 min walk + 3x (6 min run* + 2 min walk) + 5 min walk

Week 4

-              Session 1: 5 min walk + 2x (8 min run* + 3 min walk) + 5 min walk

-              Session 2: 5 min walk + 15 min run* + 5 min walk

-              Session 3: 20-25 min run*

* Easy run at a slow pace

Plan to recover more quickly in 4 weeks (after an injury or break of a few months)

Week 1

-              Session 1: 5 min walk + 10x (1 min run* + 1 min walk) + 5 min walk

-              Session 2: 5 min walk + 8x (90 sec run* + 1 min walk) + 5 min walk

-              Session 3: 5 min walk + 6x (2 min run* + 1 min walk) + 5 min walk

Week 2

-              Session 1: 5 min walk + 6x (3 min run* + 1 min walk) + 5 min walk

-              Session 2: 5 min walk + 5x (4 min run* + 1 min walk) + 5 min walk

-              Session 3: 5 min walk + 3x (7 min run* + 2 min walk) + 5 min walk

Week 3

-              Session 1: 5 min walk + 3x (10 min run* + 2 min walk) + 5 min walk

-              Session 2: 5 min walk + 20 min run* + 5 min walk

-              Session 3: 5 min walk + 25 min run* + 5 min walk

Week 4

-              Session 1: 30-minute run*

-              Session 2: 20 min run* + 6x (30 sec fast run + 60 sec slow run)

-              Session 3: 35 min run*

* Easy run at a slow pace

If all goes well during these first four weeks of starting or resuming, it is recommended beyond the first month to continue with two easy outings per week and a third slightly longer outing to gradually move towards outings of 40-45 minutes then close to an hour of running, increasing the duration of the long outing to a maximum of 5 minutes per week.