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Intermediate Return To Running Program Week 1Monday Walk 5 min Run 1 min Repeat 5×2 OFF 3456789Walk 10 min Run 5-min Walk 5 min Run 5 min Run in water or other training Run 15-min Walk 2 min Run
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How to fill out intermediate return to running

01
Step 1: Begin with a warm-up to prepare your body for running.
02
Step 2: Start with a gentle jog or walk-run intervals, gradually increasing your running time.
03
Step 3: Pay attention to any pain or discomfort and adjust your running accordingly.
04
Step 4: Include strength and flexibility exercises to support your return to running.
05
Step 5: Gradually increase the duration and intensity of your runs as you feel comfortable.
06
Step 6: Listen to your body and give yourself rest days when needed.
07
Step 7: Work with a physical therapist or coach if you have any specific concerns or issues during the return to running process.

Who needs intermediate return to running?

01
Intermediate return to running is beneficial for individuals who have been on a running hiatus due to injury, surgery, or any other reason.
02
It is also helpful for beginners who want to progress from walking to running and build their endurance.
03
People who are recovering from medical conditions such as heart disease or stroke can also benefit from an intermediate return to running program to improve their cardiovascular fitness.
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Intermediate return to running refers to the gradual process of resuming running activities after a period of being inactive or recovering from an injury.
Any individual who wants to safely resume running activities should consider filing an intermediate return to running.
To fill out an intermediate return to running, start by consulting with a healthcare professional or a running coach to create a gradual and personalized plan.
The purpose of an intermediate return to running is to prevent injuries and safely improve running performance by gradually increasing the intensity and duration of running activities.
Information such as current fitness level, previous running experience, any existing injuries or medical conditions, and specific running goals should be reported on an intermediate return to running plan.
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