- Warning signs – if you experience any of these, move back to the previous level until it settles
- Sharp pain during or soon after a run
- Rising level of pain during or after a run
- One-sided pain, tightness or soreness during or after a run
- Excessive or prolonged soreness lasting more than 30 minutes on the following morning after a run
- Advance by no more than one step every two days, although most people will advance at a slower rate to allow their body to adapt
- Anyone with a previous history of running will progress at a faster rate but still require time for physiological adaptation to occur. Don’t let your enthusiasm tell you differently!
- Anyone without a running or athletic history will progress at a much more gradual rate. Don’t feel pressured to move up a step. Give your body time to respond to the training load
- You can run up to 5 days per week in this protocol, with the other two days being non-running days (rather than complete rest days)
- Do not progress your return to running program for one week after any upgrade in a strength-building program (defined as strength work with heavier weights or exercises designed to induce fatigue)
- If you have more than one week off running, drop back one step for every five days off (eg. After 7 days, drop back one step. After 10 days, drop back two steps)
Keep an eye out for the warning signs that indicate that you may be susceptible to overload issues.