Week 1: Walk Before You Run
- Day 1: Get Moving – 20-minute brisk walk.
- Day 2: Active Rest – 15-minute light stretching.
- Day 3: Walk Again – 25-minute brisk walk.
- Day 4: Active Rest – 15-minute light stretching or yoga.
- Day 5: Walk More – 30-minute brisk walk.
- Day 6: Active Rest – 15-minute light stretching.
- Day 7: Rest Day – Complete rest or light stretching.
Week 2: Introduce Running
- Day 8: Run/Walk – 5 min walk warm-up, then alternate 1 min run with 4 min walk x 5.
- Day 9: Active Rest – 20-minute light stretching or yoga.
- Day 10: Run/Walk – 5 min walk warm-up, then alternate 1 min run with 4 min walk x 5.
- Day 11: Active Rest – 20-minute light stretching or yoga.
- Day 12: Run/Walk – 5 min walk warm-up, then alternate 1 min run with 4 min walk x 6.
- Day 13: Active Rest – 20-minute light stretching or yoga.
- Day 14: Rest Day – Complete rest or light stretching.
Week 3: Increase Running Time
- Day 15: Run/Walk – 5 min walk warm-up, then alternate 2 min run with 3 min walk x 5.
- Day 16: Active Rest – 20-minute light stretching or yoga.
- Day 17: Run/Walk – 5 min walk warm-up, then alternate 2 min run with 3 min walk x 6.
- Day 18: Active Rest – 20-minute light stretching or yoga.
- Day 19: Run/Walk – 5 min walk warm-up, then alternate 2 min run with 3 min walk x 7.
- Day 20: Active Rest – 20-minute light stretching or yoga.
- Day 21: Rest Day – Complete rest or light stretching.
Week 4: Build Stamina
- Day 22: Run/Walk – 5 min walk warm-up, then alternate 3 min run with 2 min walk x 5.
- Day 23: Active Rest – 20-minute light stretching or yoga.
- Day 24: Run/Walk – 5 min walk warm-up, then alternate 3 min run with 2 min walk x 6.
- Day 25: Active Rest – 20-minute light stretching or yoga.
- Day 26: Run/Walk – 5 min walk warm-up, then alternate 3 min run with 2 min walk x 7.
- Day 27: Active Rest – 20-minute light stretching or yoga.
- Day 28: Rest Day – Complete rest or light stretching.
Week 5: Improve Consistency
- Day 29: Run/Walk – 5 min walk warm-up, then alternate 4 min run with 1 min walk x 5.
- Day 30: Active Rest – 20-minute light stretching or yoga.
- Day 31: Run/Walk – 5 min walk warm-up, then alternate 4 min run with 1 min walk x 6.
- Day 32: Active Rest – 20-minute light stretching or yoga.
- Day 33: Run/Walk – 5 min walk warm-up, then alternate 5 min run with 1 min walk x 5.
- Day 34: Active Rest – 20-minute light stretching or yoga.
- Day 35: End Goal – 5 min walk warm-up, then run for 20 minutes non-stop or as long as you can manage.
If you’re experiencing back pain, it’s crucial to consult a healthcare provider for an accurate diagnosis and personalized treatment plan. Exercise can be an important component of managing back pain, but it should be done under professional guidance. Here are 35 exercises that are often recommended for improving back strength and flexibility, although they may not be suitable for everyone or every type of back pain.
