START RUNNING

I have had many ankle and knee injuries in my life that have forced me to stop my training and running. It was always the case that for some weeks jogging was not possible and that the beginning of jogging was difficult. I always wanted to get back to my old form and started with a running rate that was far too high and too fast. A few years ago, after a knee injury, I started a couch to 5 kilometer program and also noticed that the speed at which you increase the volume of running, i.e. the distance covered and the time you need more per week to cover the distance, that it was way too tight. So too much progression within a week. I then read into the topic a bit and everywhere I see the recommendation that you shouldn't actually increase your running load by more than five percent per week. Now you could do some very complicated things to somehow get to the running workload. However, I have found that it works very well for me if I start a running session with a short walking distance, end it with a short walking distance and jog six intervals in between, always jogging a distance and walking a distance. For me personally, it has turned out that a minute's walking break between jogging sessions is absolutely sufficient to recover. Now you have to see where is my starting point. For example, if I had a serious injury, sometimes just ten steps is a lot. So ten steps jogging, one minute walking. The whole thing six times. If I'm a little fitter, I could also start jogging for a minute. Now I simply make each jogging interval five percent longer per week. If I start jogging for one minute now, then next week I'll just jog for one minute and six seconds. Then the week one minute and twelve seconds. In the third week, one minute and 18 seconds until I finally reach a total running time of around 30 minutes. From there I can of course think about how to proceed. Whether I want to do longer running sessions or maybe run faster or something like that. But in principle, for me, this is a sensible progression of how to start running. I use the app "exercise timer" to time walking, jogging and the point where i have to turn around.