Prerequisites for Running
Before starting any running, you must meet specific criteria. Running too early can damage your graft or cause setbacks.
- Surgeon clearance: Most surgeons clear running at 3-4 months post-op
- Full extension: 0 degrees (no extension deficit)
- Full flexion: At least 120 degrees or matching other knee
- No swelling: No effusion with current activity level
- Single leg squat: Can perform to 60+ degrees with good form
- Hop confidence: Can hop in place without pain or apprehension
Important
Do not start running based on time alone. Meeting the functional criteria above is more important than the calendar. If you have pain, swelling, or instability, you are not ready.
Running Progression Protocol
This is a sample 8-week progression. Progress only if you complete each phase with no pain, swelling, or apprehension. Repeat phases as needed.
| Week | Walk:Jog Ratio | Total Time | Frequency |
|---|---|---|---|
| 1 | 4 min walk : 1 min jog | 20 min | 3x/week |
| 2 | 3 min walk : 2 min jog | 25 min | 3x/week |
| 3 | 2 min walk : 3 min jog | 25 min | 3x/week |
| 4 | 1 min walk : 4 min jog | 30 min | 3x/week |
| 5 | 1 min walk : 6 min jog | 35 min | 3x/week |
| 6 | 1 min walk : 9 min jog | 40 min | 3-4x/week |
| 7 | Continuous jogging | 20-25 min | 3-4x/week |
| 8 | Continuous jogging | 30 min | 3-4x/week |
Running Form Tips
- Start on flat surfaces: Avoid hills, trails, and uneven terrain initially
- Use a track or treadmill: Controlled surfaces are safest early on
- Jog, don't run: Keep the pace conversational - about 60-70% max effort
- Shorter strides: Take smaller steps to reduce impact forces
- Focus on landing: Land with your knee slightly bent, not locked
- Watch for fatigue: Your form breaks down when tired - stop before this happens