A Low-Impact Running Schedule to Protect Joints and Stay Consistent
Running keeps your heart strong and helps with loosing weight, but high-impact pounding can wear down knees, hips, and ankles over time. The good news is you can build a smart schedule mixing low-impact cardio workouts with gentle running to stay consistent without the strain.https://www.on.com/en-de/stories/low-impact-hiit-workouthttps://www.ballsbridgephysio.ie/news/winter-running-joint-health-protecting-your-hips-and-knees
Start with a proper warm-up every session. Spend five minutes on brisk marching in place, hip circles, leg swings, and walking lunges. This boosts blood flow, loosens joints, and cuts injury risk so you can run smoother.https://www.ballsbridgephysio.ie/news/winter-running-joint-health-protecting-your-hips-and-kneeshttps://doctorarthritis.org/blogs/about-arthritis/hip-joint-pain-physical-therapy-exercises-a-complete-guide-to-relief-and-recovery
Your weekly schedule focuses on three run days and three cardio workout days, with one full rest day. Keep running short and easy at first, on flat surfaces, and always wear shoes with good cushioning and grip.https://www.ballsbridgephysio.ie/news/winter-running-joint-health-protecting-your-hips-and-kneeshttps://search.mskdoctors.com/doctors/ella-mcaleese/articles/the-benefits-of-walking-for-joint-health-how-simple-movement-keeps-you-strong-mobile-and-pain-free
Monday: Low-impact cardio. Do marching high knees for 30 seconds, wall push-ups for 30 seconds, glute bridges for 30 seconds, then rest 30 seconds. Repeat the circuit three times. This builds cardio and strength while protecting joints.https://www.on.com/en-de/stories/low-impact-hiit-workouthttps://fitnesscfgyms.com/low-impact-hiit-seniors-guide/
Tuesday: Easy run or brisk walk-run mix. Aim for 20 minutes total, starting with five minutes walking, then alternate one minute slow jogging with two minutes walking. Focus on form, not speed.https://search.mskdoctors.com/doctors/ella-mcaleese/articles/the-benefits-of-walking-for-joint-health-how-simple-movement-keeps-you-strong-mobile-and-pain-free
Wednesday: Strength for joints. Try glute bridges, clamshells, squats, and single-leg balances, 10 to 15 reps each, two sets. Add step-ups if hips feel good. Do this twice a week to support your running.https://www.ballsbridgephysio.ie/news/winter-running-joint-health-protecting-your-hips-and-knees
Thursday: Cardio workout. Marching high knees, gentle arm circles, and glute bridges in a 30-second work, 30-second rest circuit, twice through. This revs metabolism like running but with less stress.https://www.on.com/en-de/stories/low-impact-hiit-workouthttps://fitnesscfgyms.com/low-impact-hiit-seniors-guide/
Friday: Steady run. Go 25 minutes, mixing walk and slow jog intervals. Stay on even ground and stop if knees twinge.https://search.mskdoctors.com/doctors/ella-mcaleese/articles/the-benefits-of-walking-for-joint-health-how-simple-movement-keeps-you-strong-mobile-and-pain-free
Saturday: Rest or light walk. Keep it to 15 minutes if you feel stiff, focusing on hip and knee mobility.https://search.mskdoctors.com/doctors/ella-mcaleese/articles/the-benefits-of-walking-for-joint-health-how-simple-movement-keeps-you-strong-mobile-and-pain-free
Sunday: Longer cardio. Build a 30-minute low-impact HIIT with marching, bridges, and push-ups. Recover actively by marching slowly.