Catalyst Hip Protocol
Running progression
Activity Ladder — use on non-strength days
Already running but dealing with pain?
You still need to pass both gateway checks before entering this progression — regardless of your current mileage. This isn't a step backward. It's how we make sure your return actually sticks.
Gateway checks — complete both before starting
These are mandatory. Work through them in order.
1
Walk test
Can you complete a 45-minute continuous walk at roughly 3.0 mph without a flare in the following 24 hours?
✓ Yes
Proceed to Gateway 2.
✗ No
Go to the Walking Progression guide and work up to this milestone first.
2
Single leg hop test
Perform 10 single leg hops on each side. Pass criteria: ≤5/10 pain during + no flare in the following 24 hours. Watch the test demo →
✓ Pass
You're cleared to enter the progression. Use the Finding Your Starting Tier section below to identify where you enter — not necessarily Tier 0.
✗ Fail
Continue walking for 2 additional weeks, then retest Gateway 2.
Session rules — every session
These apply to every session throughout the entire program, interval and continuous phases.
1
Start with a 10-minute brisk walk before every session — not optional. This is your warmup and it's part of the work.
2
Keep all runs easy. This is not a speed guide — it's a load guide. You should be able to speak full sentences throughout every run interval. If you can't, slow down.
3
Walk intervals are active recovery — keep moving throughout. Do not stand still.
Progression Ladder
| Tier | Run | Walk | Repeat | Total running |
|---|---|---|---|---|
| Interval phase — Tiers 0–9 | ||||
| Tier 0 | 30 sec | 2 min | × 5 | 2.5 min |
| Tier 1 | 1 min | 3 min | × 10 | 10 min |
| Tier 2 | 1.5 min | 2.5 min | × 10 | 15 min |
| Tier 3 | 2 min | 2 min | × 10 | 20 min |
| Tier 4 | 3 min | 2 min | × 8 | 24 min |
| Tier 5 | 4 min | 1 min | × 7 | 28 min |
| Tier 6 | 5 min | 1 min | × 7 | 35 min |
| Tier 7 | 6 min | 1 min | × 7 | 42 min |
| Tier 8 | 7 min | 1 min | × 7 | 49 min |
| Tier 9 | 8 min | 1 min | × 7 | 56 min |
Moving from intervals to continuous running is a meaningful shift. Even though your total running time decreases temporarily, removing the walk breaks is a new challenge for your body. This is intentional and expected. Trust the process.
| Continuous phase — Tier 10 | ||||
| Tier 10 | 45 min continuous | — | — | 45 min |
Want to run longer or farther?
You can keep progressing — but increase only one variable per week: either total time or total distance. Never both in the same week. No more than 10% increase per week. For a more specific plan built around your goals, Dr. Chelsea Matthews offers individual run coaching.
Finding your starting Tier
Tendons don't always react during activity — they often signal overload 12–24 hours later. If you're currently running, use your existing tolerance to find your entry point. If you're returning after time off, start conservatively and let the 24-hour check-in guide you.
1
Look at the Progression Ladder and find the Tier that most closely matches what you can currently run without exceeding 5/10 pain during and without a flare the next day.
2
Choose the Tier that is 2 Tier Numbers lower than that and complete one test session there.
Example: If you think you could handle Tier 5 (4 min run / 1 min walk × 7), your test session is Tier 3 (2 min run / 2 min walk × 10) — 2 Tier Numbers lower.
Just cleared the gateways and haven't run in a while? Start at Tier 0 as your test session and progress from there.
3
Check in 24 hours later — did pain increase from your normal amount?
✓ No flare
You've found your starting Tier. You need 3 successful sessions in a row at this Tier before moving up.
↓ Flare
Rest 5 days, then retest 2 Tier Numbers lower than where you flared.
How to progress each week
Once you've found your starting Tier, the same passing criteria applies every week — pain stays at or below 5/10 during, and doesn't increase 24 hours after.
1
Complete 1 session, 2–3 days per week on non-strength days, never on back-to-back days.
Example: If you strength train Mon/Wed/Fri, your running days could be Tue/Thu/Sat or Tue/Thu/Sun.
2
Check in 24 hours after each session — did pain increase from your normal amount? If yes, that session doesn't count. Reference the Flare-Up Framework.
3
You need 3 successful sessions in a row at your current Tier before moving up. If you flare at any point, the count resets — rest 5 days, drop 2 Tier Numbers lower, and start again.
A flare is not failure.
It's data — it tells you where your tendon's current load ceiling sits. Drop back, stabilize, and build from there. The 12-week timeline is designed to accommodate this.