Jogging & Running/Start Training


Hi Nick!

I love walking and running. It is one of my favourite activities and it was one I pursued passionately. After I started university and injured the same foot twice I pretty much stopped on running.

Anyway, I loved it and I miss it a lot so I'm definitely planning on starting again but this time I want to do it right :)

I'd like to start training myself to handle this sport better (eventually I'd like to be able to keep up in marathons, but that's a longterm goal).

For now my question is what's a good beginner's outline/program for me to follow in order to build up my stamina, endurance and level as I go from walking to jogging to running?

Hope I made some sense.

Thank you so much!

Great question and great desire Dana! I am happy to help you. There are 2 parts that aspects to your program. The first are a few exercises that I recommend everyone does throughout their life because they prevent so many injuries and little aches and pains from our lower back down to our feet. The second part is a progressive walking to running program.

Towel eater exercise-
1-leg sit-to-stands-

Progressively do more of these throughout your life. Form on each is important. Don't strain yourself too much though. Perform these exercises 3-4 times each week.

Walking to running program
1) Start at a slow walk until you are able to walk briskly for 30 minutes.
2) Walk briskly for 10 minutes, jog for 10 minutes, walk for 10 minutes.
3) Progressively lengthen the jog from 10 minutes to 30 minutes and keep a 5-10 minute walk before and after the jog.
4)Once you've accomplished the first 3 steps you have 2 options to choose from each day. First, jog at a steady pace for 30-40 minutes each day. Second, mix up the speed that you are walking, jogging, or running. An example of this is: walk for 5 minutes, jog for 3 minutes, walk for 1 minute, run fast for 1 minute, walk for 1 minute, jog 5 minutes, walk for 1 minute, run for 1 minute, jog for 1 minute, walk for 5 minutes.

Perform the walking to running program 3-6 times each week.

Please don't hesitate to ask questions in the future or ask me to clarify anything here. Good luck Dana!

Jogging & Running

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Nick Rainey


I can answer questions about pain and training program. If there is a question about running that I don't know then I'll do some research and make sure I provide you with an answer.


I'm a Doctor of Physical Therapy. I'm a track and cross country coach. I train clients throughout the year. I've helped prepare athletes for their NFL Pro Days. I've written articles on running. Finally, those that I work with have less pain and run faster.

American Physical Therapy Association- Sports Section

The 6 Week Workout Program- I'm the author of this book Research Made Simple for Physical Therapists- I'm the author of this Kindle book

Board Certified Clinical Specialist in Orthopaedic Physical Therapy Doctor of Physical Therapy BS in Exercise Science NSCA- CSCS and CPT USA Weightlifting Level I NPI- Certified Posture Specialist Total Motion Release Level II Certified Dry Needling

Awards and Honors
National Posture Institute's International Perfect Posture of the Year Award 2011 Clinical Excellence Award- Rocky Mountain University of Health Professions Aegis Therapies Scholarship recipient

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