Running edition - using the Ohio State protocol to guide mileage increase

The Ohio State Return to Running Protocol is one of the most comprehensive protocols to guide your increase in mileage if you are just starting to run, or if you are returning to running after injury.

The basic program you can find at this link: OSUWMC-BrandSourceFlierTemplate-Vertical

The advance program you can find at this link: Microsoft Word - AdvancedReturnToRunning.docx (osu.edu)

The advanced program will outline the baseline strength that you should strive to have before running. In general, you should consistently be able to walk for 30 minutes without issue, have full joint range of motion, relatively symmetrical strength, and have good ability and tolerance to do >250 single leg hops within a plyometric workout. If you can do all these things, you are probably okay to begin starting a walk to run interval program.

The Ohio State protocol will also outline the plan for initial runs that initially involves walking/jogging intervals that progress from 20-45 minutes. Notably, it is recommended that throughout these runs the tempo should be a relatively comfortable, not competitive speed. The progression through these intervals are based on how you feel during and after the runs.

Lastly, the Ohio State protocol will then give guidance regarding how much to increase running and when to vary the speed and add hill/incline workouts once you have returned to your ideal training weekly mileage and pace.