Getting back to running after an injury can be frustrating. You may feel ready to run again, but returning too quickly can cause symptoms to flare up and delay your recovery.
The key is to gradually reintroduce running while making sure your body can tolerate the increasing load.
1. Make Sure You’re Ready
Before returning to running, you should be able to complete your usual day-to-day activities without significant pain or symptoms.
Ideally, you should also have regained the strength and capacity required for running. Depending on your injury, this may include exercises such as calf raises, squats, lunges or single-leg exercises.
2. Start With Run-Walk Intervals
You don’t need to jump straight back into your previous running distance.
Try alternating periods of running and walking, for example:
1 minute running → 1 minute walking × 10
If this feels comfortable, gradually increase the running intervals while reducing the walking periods.
The goal is to build your tolerance rather than test your fitness.
3. Monitor Your Symptoms
Some mild discomfort during or after running doesn’t necessarily mean you’ve caused damage.
A useful guide is to monitor how your symptoms respond during the run and over the following 24 hours.
If symptoms remain manageable and return to baseline relatively quickly, you can usually continue progressing. If pain significantly increases or remains elevated the following day, reduce your running load.
4. Increase Gradually
Avoid increasing distance, speed and frequency all at once.
Instead, gradually increase your running volume while keeping the intensity relatively easy.
For example:
Week 1: 3 × 20 minutes
Week 2: 3 × 25 minutes
Week 3: 3 × 30 minutes
Your progression will depend on your injury, previous running volume and current capacity — there is no magic percentage that applies to everyone.
5. Keep Strength Training
Returning to running isn’t just about running.
Strength training helps rebuild the capacity of the muscles, tendons and bones to tolerate running loads. Continuing exercises prescribed during your rehabilitation can help reduce the risk of symptoms returning.
When Should You Get Assessed?
If pain is worsening, changing your running technique, limiting your ability to exercise or repeatedly returning whenever you increase your running, it’s worth getting assessed.
A physiotherapist can help identify what is limiting your return to running and develop a progression based on your specific injury and goals.
If you’re returning to running after an injury and aren’t sure where to start, CB Physiotherapy can help you develop a safe, individualised return-to-running plan.