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in Injuries, Return to Running, Runners' Roundup, Running, Running Tips · August 10, 2022

7 Tips for Returning to Running After an Injury

Throughout my years of running I’ve had more injuries than I can count. One of my biggest challenges with overcoming these injuries was safely returning to running. Many times I made so many mistakes along the way and I want to help others to avoid those mistakes! Please keep in mind that every injury is different and the most important thing is to listen to your body. In general, it’s better to play it safe. Less is more when it comes to safely returning to running after an injury.

Returning to running after an injury can be challenging. Avoid any setbacks with these 7 tips plus a sample training plan!

Table of Contents

  • 1. Keep up with your physical therapy/cross-training as you are returning to running
  • 2. Run every other day after an injury
  • 3. Start with run/walk intervals during your return to running
  • 4. Build a base, then add intensity
  • 5. Stay positive after an injury
  • 6. Let go of expectations as you return to running
  • 7. Celebrate all accomplishments as you return to running
    • Click here to get your free training plan!

1. Keep up with your physical therapy/cross-training as you are returning to running

If there were certain exercises you were doing when you were injured, don’t stop doing them when you start running again! It’s easy to get caught up in the excitement of being able to run, but the key to avoiding another injury is keeping all of those vulnerable muscles strong and healthy. If there was a particular cross-training activity that you were able to do while injured, it may be a good idea to keep this up to supplement your running. 

You may also like: Adventures in Physical Therapy Week 1: Gait Analysis Results

Physical therapy exercises and cross training

2. Run every other day after an injury

One of the recommendations by my PT was to always take at least one day off from running after a day of running. This gives your body time to recover. It also gives you time to assess how your body responded to the run. Sometimes my injury would flare up the day after the run, and if I ran two days in a row I would be damaging that area even more. Use the days you’re not running to work on your physical therapy/rehab exercises!

3. Start with run/walk intervals during your return to running

 Come back slowly, start by walking if you have to, and test things out by just running for a few minutes at a time. This will also ensure that you maintain proper form and also don’t hurt anything else in the process! 

walking

4. Build a base, then add intensity

Once you are able to run a few days a week without pain, and can run continuously without any walk breaks, keep that up for a while. Maybe add a little mileage, but do this very slowly. Once you have been able to keep that up for at least a month with no pain, then you can consider adding some intensity. Don’t get too crazy, though! Start with some strides just to get your legs used to running faster again. Then, follow these 3 Ways to Progress Your Running After Building a Base!

You may also like: Base Building for Runners: How To Go From Recovery to Training

5. Stay positive after an injury

During one of my injuries I wrote about how my mind was my own worst enemy,  and I think it can be really common to get into the mindset that your are “always” going to be injured. Try to think about another time you came back from an injury, or other runners who were able to come back from a bad injury. There is a huge mental component to returning to running from an injury and it’s a tricky balance between believing that you will recover and making sure you return slowly enough so that you don’t hurt yourself again.

starting to run again

6. Let go of expectations as you return to running

As runners, we always want to be getting faster and running farther. This is not the time to focus on those things! Try to just stay focused on where you are now and not worry about where you thought you would be. It can be really difficult to know how long it will take to recover from an injury. Even if your PT thinks it will take you 6 weeks to recover, try not to get frustrated if its taking you longer than that. 

You may also like: Couch To Marathon Training Plan

7. Celebrate all accomplishments as you return to running

I was listening to a podcast featuring Kara Goucher and she was talking about her experience with injuries. She was saying how it’s so exciting to do those first few runs, but then all of a sudden you realize you want to be back to where you were pre-injury. This definitely felt like something I could relate to. After the excitement of being back to running wears off you want to be back to doing long runs, racing, and increasing your mileage. Instead, focus on the little things that you are accomplishing along the way. Maybe you were able to run 4 days a week instead of 3. Or your conquered that big hill for the first time post-injury. Give yourself a little positive reinforcement for all the hard work you are doing!

Use the link below for a training plan that can be used for returning to running after an injury. Please remember to consult a medical professional if you have an injury that is not getting better and always listen to your body. Do not run through pain!

Click here to get your free training plan!

Returning to running after an injury can be challenging. Avoid any setbacks with these 7 tips plus a sample training plan!

You may also like:
5 Thoughts About Returning to Running After a Long Injury
5 Things I’ve Learned During a Year of Injury
Expert Tips to Diagnose and Prevent Common Running Injuries
Working With A Running Coach: One Runner’s Experience

How long does it take you to build up your mileage after time off from a running injury?
Do you have any tips you would add to this list?

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Reader Interactions

Comments

  1. meredith (The Cookie ChRUNicles) says

    November 22, 2016 at 5:40 am

    these are great tips and I love that you offered sample training plans! I think that can really help other runners recovering from injury. I am glad you are really started to feel better but are being smart about how you return to running without overdoing and hurting yourself.

    • Lisa @ Mile By Mile says

      November 22, 2016 at 6:37 pm

      I think the key was to stop letting go of expectations. Now I am fine with taking a few days off if Im not 100%. I know this is a slow process, plus now its winter so need to rush back into anything!

  2. Susie @ SuzLyfe says

    November 22, 2016 at 6:26 am

    Start slow, celebrate, and don’t compare yourself to others… or to yourself (from before)!

    • Lisa @ Mile By Mile says

      November 22, 2016 at 6:38 pm

      Well said!

  3. Lacey@fairytalesandfitness says

    November 22, 2016 at 7:22 am

    Fortunately I have not had any injuries in quite some time, but I agree every run you do is an accomplishment. I think that goes even for runs if you are not injured. Just getting out there to do it is half the battle.

    • Lisa @ Mile By Mile says

      November 22, 2016 at 6:38 pm

      Good point! We always need to give ourselves a pat on the back for putting in the work.

  4. Marcia says

    November 22, 2016 at 7:48 am

    Great post! Coming back after injury is such a cat and mouse game. I’m always so excited to be coming back, but yet fearful I won’t be able to.

    • Lisa @ Mile By Mile says

      November 22, 2016 at 6:39 pm

      I think we have all felt that way when coming back from an injury!

  5. Megan @ Meg Go Run says

    November 22, 2016 at 8:43 am

    The thing I try to keep in mind when coming back is it’s always better to be more conservative. You can always do more but you can’t erase and do less!

    • Lisa @ Mile By Mile says

      November 22, 2016 at 6:40 pm

      Yes- that was definitely something I learned! There is no need to rush it and its never worth it to do too much too soon.

  6. Lesley says

    November 22, 2016 at 9:13 am

    All very important! I’ve had to find a good balance between keeping up with strength training, and then running enough to have a base and be able to have fun. I’m still treating strength as priority #1, but that let’s me worry less when I am running.

    • Lisa @ Mile By Mile says

      November 22, 2016 at 6:40 pm

      Its tough to find that balance! Glad you found a routine that is working for you.

  7. Laura @ This Runner's Recipes says

    November 22, 2016 at 9:25 am

    Great tips!! Definitely agree in holding off on intensity. First the base and knowing your back healthy before trying to regain speed!

    • Lisa @ Mile By Mile says

      November 22, 2016 at 6:41 pm

      Yes, definitely! I think once you feel good its tempting to jump back into training, but you need to give your body time to adapt!

  8. Schlub says

    November 22, 2016 at 9:46 am

    Oh man I’ve made so many mistakes as well. Agree with all and specifically 2, 6, and 7. I think each injury takes its own time table for recovery and returning to running.

    • Lisa @ Mile By Mile says

      November 22, 2016 at 6:42 pm

      Yep, it can be frustrating to not know how long it will take to heal but if you rush the recovery it definitely won’t turn out well!

  9. Suzy says

    November 22, 2016 at 10:16 am

    #5 and #6 would be the most difficult things for me to do. You know, I remember being injured a few times and it was so mentally and emotionally tough for me but there’s nothing like a sore cooch from riding hours of the stationary bike to remind me of how thankful I truly am for running. And then once I’m back running, I don’t take it for granted and I appreciate every run, even when they’re tough or cold or windy. Aaaand I’m about to head out into the cold wind for a run right now so let’s see if I can put my money where my mouth is!

    • Lisa @ Mile By Mile says

      November 22, 2016 at 6:43 pm

      Injuries have definitely taught me to be appreciative of every single run- even the tough ones! I hope your survived the cold and wind today!

  10. Mina says

    November 22, 2016 at 10:27 am

    I just started back to running last week after 8 weeks off due to a stress fracture in my fibula. Had to defer NYC to next year 🙁 My PT had me start with 2 min of running during a walk. I can run every other day adding 2 minutes each time. Tomorrow I’m up to 10 minutes! I never thought I’d be excited to run for 10 min, lol.

    • Lisa @ Mile By Mile says

      November 22, 2016 at 6:45 pm

      I’m so sorry to hear about your stress fracture and deferring from NYC! With a fracture its definitely best to listen to your doctor or PT. Your plan sounds like a good way to start running again! I remembering being excited for 10 minutes of running after I had hip surgery. Its crazy how our perspective can change after time off from running!

  11. Laura @ Mommy Run Fast says

    November 22, 2016 at 1:35 pm

    These are awesome tips!! I tend to drop the physical therapy exercises way too quickly, I’m glad you included that reminder. So glad you’re able to get out there again!

    • Lisa @ Mile By Mile says

      November 22, 2016 at 6:46 pm

      Thanks! I don’t think I will EVER be able to run and avoid injury without including PT exercises in my routine!

  12. Janelle @ Run With No Regrets says

    November 22, 2016 at 2:21 pm

    Great advice! I know that when I have come off of injury I definitely put my PT exercises by the wayside, which was the WRONG thing to do! I think being patient is the biggest key to not sabotaging your recovery!

    • Lisa @ Mile By Mile says

      November 22, 2016 at 6:47 pm

      Definitely agree that patience is key. And of course, keeping up with the PT.

  13. Michele @ paleorunningmomma says

    November 22, 2016 at 2:50 pm

    I remember feeling all of that after my injury a few years ago. I think it’s really hard to completely let go of expectations but it’s also one of the best lessons running can give you.

    • Lisa @ Mile By Mile says

      November 22, 2016 at 6:49 pm

      That’s so true! As runners we want to achieve our goals, so its weird when we have to try to NOT set a goal.

  14. Rachel says

    November 22, 2016 at 3:19 pm

    Great tips, especially starting with run/walk intervals. If you’ve been out for a while it’s so easy to do too much, too soon.

    • Lisa @ Mile By Mile says

      November 22, 2016 at 6:50 pm

      I think the intervals really helped me to get more time on my feet without adding in too much running at once. It also helped me to work on my form, especially after some time off from running.

  15. Sean says

    November 22, 2016 at 8:16 pm

    Awesome tips! I always seem to neglect celebrating the small accomplishments along the way. It’s so hard to let go of the “what had been” and accept where things currently are.

    • Lisa @ Mile By Mile says

      November 23, 2016 at 4:49 am

      Exactly! I like think of returning to running as a fresh start, so you should be proud of everything you achieve along the way!

  16. MCM Mama says

    November 22, 2016 at 11:57 pm

    I think starting slowly is one of the hardest things for runners. So many just want to jump back in where they were and that’s really likely to lead to re-injuring themselves. Great tips!

    • Lisa @ Mile By Mile says

      November 23, 2016 at 4:51 am

      So true! And especially when we are used to running such high mileage our perspective can easily become skewed about whats reasonable when we are starting back up again.

  17. Michelle @ Fruition Fitness says

    November 23, 2016 at 5:23 am

    Great tips! This can also be applied to coming back after a long time off from running. Letting go of expectations is difficult, but listening to your body and taking it slow are the keys to success.M

    • Lisa @ Mile By Mile says

      November 24, 2016 at 5:56 am

      That’s a really good point! You really need to take it easy and listen to your body after time off for any reason!

  18. Wendy@Taking the Long Way Home says

    November 23, 2016 at 7:36 am

    I swear, I could have written this post so many times. Except mine would be what not to do. Finally, this fall, returning to training after battling PF for a year, I’ve been super cautious with my training. And it has paid off. I’m not a patient runner and I am my own worst enemy! This is a great post! I hope you are on the road for good now.

    • Lisa @ Mile By Mile says

      November 24, 2016 at 5:59 am

      I think I was stubborn about this for a while, even though it may not have seemed that way to others. But i learned that just because I didn’t “think” it should be a major injury (I couldnt even identify what caused it!) it really did need a lot of rest and rehab. It still confuses me to this day but I guess I have given up trying to figure it all out. Some days I notice it but rather than getting frustrated I just remind myself that it is just reminding me not to be stupid.

      • Wendy says

        August 10, 2022 at 7:32 am

        Like you, I’ve returned to running after injuries so many times! Last fall, after I broke my ankle and foot, was the smoothest return I’ve ever had. I think staying active while I healed and the activities that I chose really helped. Run/walk intervals definitely help as well.

        • Lisa @ Mile By Mile says

          August 11, 2022 at 6:04 am

          When possible I think it’s so helpful to stay active during an injury. It makes the return to running a little easier!

  19. Kimberly Hatting says

    November 23, 2016 at 7:45 am

    I just ran a tough marathon (Route 66 in Tulsa…can you say wind? and hills?), and all these tips are well-suited to recovery as well. I pulled a groin/hip flexor “something” recently, and all those hills on Sunday totally spanked me LOL

    • Lisa @ Mile By Mile says

      November 24, 2016 at 6:01 am

      I ran Route 66 last year! That was a tough race. The wind wasn’t too bad for me until the end, but those hills! I even trained on hills but it was still rough. It was a fun course but I don’t think I will need to do it again:) Congrats! I hope your recovery is going well!

  20. Deborah @ Confessions of a mother runner says

    November 23, 2016 at 8:06 am

    Keeping up with cross training while injured is key and letting go of some of the expectations is so important

    • Lisa @ Mile By Mile says

      November 24, 2016 at 6:01 am

      Yes, definitely!

  21. Annmarie says

    November 23, 2016 at 8:21 am

    Awesome tips and I love the training plan! Thanks so much for linking up- hope you have a wonderful Thanksgiving!

    • Lisa @ Mile By Mile says

      November 24, 2016 at 6:01 am

      Thanks! Hope you have a great Thanksgiving too!

  22. Jen @ Pretty Little Grub says

    November 23, 2016 at 9:07 am

    Fantastic tips! I might be needing these after I go to see my physio today. I have a feeling I”m going to be told no running.

    • Lisa @ Mile By Mile says

      November 24, 2016 at 6:02 am

      Oh no! I hope it’s not too serious. It’s probably better to take a little time off now that to push through an injury and risk a major setback. I hope everything went well at the physio!

  23. Lisa @ TechChick Adventures says

    November 23, 2016 at 10:42 am

    Great tips! It seems like the longest amount of time *ever* when coming back from an injury. Humbling too!! Taking the time off really makes you stronger I think, so I try to keep that in mind. It’s always so hard for me to impose time off running on myself, so it’s kind of a blessing if someone else is the one telling me to take the time off. When it comes from someone else, it’s easier to follow the instructions!

    • Lisa @ Mile By Mile says

      November 24, 2016 at 6:04 am

      Its hard to remember that you come back stronger when you feel like you come back so much slower! But thats a really good point. And I agree, its easier to take time off when someone tells you to. My PT told me it was ok to run but I had to monitor how much to do. It was always too late when I realized I had done a little too much.

  24. Nicole @ Fitful Focus says

    November 24, 2016 at 9:25 am

    Getting back after an injury can be tough. I was sidelined for 3-months once with no running at all. The key for me was to find other exercises I could do in the meantime and then yes, slowly build back up. It’s definitely humbling.

    • Lisa @ Mile By Mile says

      November 25, 2016 at 2:38 pm

      It definitely helps to have another form of exercise that you can do when you can’t run!

  25. Tamara says

    November 24, 2016 at 10:20 am

    Thanks for posting the recovery plan, it is very helpful. I have been nursing a calf strain and all has been going well, but I started pushing the distance and time (and feeling sore as a result). This morning I checked your plan as I went out and it gave me a reality check.

    • Lisa @ Mile By Mile says

      November 25, 2016 at 2:40 pm

      Sorry to hear about your calf strain! I find that sometimes I will get a little sore and it just means I pushed a little too hard. Hopefully backing off for a few days will help you to get back on track!

  26. [email protected] says

    November 25, 2016 at 7:17 am

    Thanks for the great tips. For the past 1 1/2 years I have PF. I ran a marathon in oct and I think my heel is just fed up with me! I am going to have surgery in dec to repair the tear so I can run the Boston marathon:( I will defintely need to follow your advice! Thanks!

    • Lisa @ Mile By Mile says

      November 25, 2016 at 3:51 pm

      So sorry to hear about your injury and that you need surgery! I hope you recover quickly!

  27. Diana Fitts says

    December 6, 2016 at 11:48 am

    It’s so easy to jump back in too quickly and end up re-injured. These are great tips for getting back on track in the best way possible.
    Diana
    http://betterthanalive.com

  28. Catrina says

    August 10, 2022 at 2:52 am

    Excellent tips, Lisa!
    I know that hesitant, yet jubilant feeling during those first post-injury runs. I also liked to use my bike when returning to running. I would alternate running with biking, which worked quite well (it was an Achilles injury, so biking didn’t aggravate the tendon).

    • Lisa @ Mile By Mile says

      August 11, 2022 at 6:03 am

      Biking is such a great cross-training option (when it doesn’t aggravate the injury!)

  29. Deborah Brooks says

    August 10, 2022 at 8:17 am

    coming back from an injury can be so frustrating and seems like it can take forever. Run walk intervals also really helped me in the past to get back to running

    • Lisa @ Mile By Mile says

      August 11, 2022 at 6:05 am

      It always feels like its going to take forever, but my fitness always returns faster than I expected. I always try to remind myself of that!

  30. Darlene Cardillo says

    August 10, 2022 at 1:09 pm

    Great tips. I hope I don’t need them. LOL

    The hardest is to not dive right in. One has to be patient and positive.

    • Lisa @ Mile By Mile says

      August 11, 2022 at 6:05 am

      I hope you don’t either! Yes, patience is key to a successful return to running!!

  31. Kimberly Hatting says

    August 10, 2022 at 2:27 pm

    I’ve had a lot of small injuries, but I’ve also had two substantial ones that had me out of the running shoes for several months (the knee surgery, 2017, and the stress fracture, 2020). Paramount for me was my attitude…while I was frustrated with my non-running reality, I knew it was a short-term bump on the long-term road. I also knew if I didn’t respect those little bumps, my recovery would take longer (or the injury could get worse). I just kept my focus on what I COULD do (walking for one, and biking for the other). All the non-running time gave me great opportunities to fine-tune my strength-training, as well, while the walking/biking maintained my cardio endurance.

    • Lisa @ Mile By Mile says

      August 11, 2022 at 6:07 am

      Having the right attitude is so important! Along with remembering that if you don’t respect the process it could take longer (or you could set yourself up for long term problems)

  32. Jenn says

    August 10, 2022 at 9:32 pm

    Honestly, I still feel like I’m coming back from injury sometimes. It’s super frustrating but what can you do? Sometimes, caution is the best way to go.

    • Lisa @ Mile By Mile says

      August 11, 2022 at 6:08 am

      It can definitely feel frustrating! I just try to remind myself that some running (even if its less than what I want to be doing) is better than no running).

  33. Debbie says

    August 14, 2022 at 12:32 pm

    I needed this. Especially #5. Even though I’m not returning from a running injury it has been so difficult to build back my endurance. I generally blame the heat and humidity but it is still frustrating because I wasn’t off that long!

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Fall is pretty good too but there’s nothing like Fall is pretty good too but there’s nothing like seeing the sunrise on a morning run! As an early morning riser I would be fine with a 4am sunrise but I know that’s not for everyone so I will just enjoy the 2 months of the year when the sun is up (almost) as early as me. #morningrunner #sunriserun
Let them be your reason, not your excuse. I coul Let them be your reason, not your excuse. 

I could sit here and tell you how hard it is to train with 2 young kids. How I rarely get a full night’s sleep anymore. How they got me sick the week before my race. How my SI joint just isn’t the same since my pregnancies. But that wouldn’t be fair, because I need to listen to my own advice that I give them about how to keep working hard and that there will always be obstacles to overcome.

After my race on Sunday I was thinking about how my Kindergartner has been working for a special award all year long. Many times he has told me he just wants to give up, because he works so hard for months at a time and still hasn’t earned it. I keep telling him that if he keeps working hard he will earn it, but what’s most important is that he gives his best each and every day. All those good days add up and even if he doesn’t earn the award, it will mean he had a great year.

Don’t I need to take my own advice and remember that all the good training days add up, even if I don’t get the outcome I want on race day? Before my race he kept telling me to do my best, and that he would give me a prize (artwork) even if I don’t win. So maybe all the lessons I am teaching him are starting to pay off? #motherrunner #halfmarathon  #frederickrunfest
I can pretty much see the humidity as I look back I can pretty much see the humidity as I look back on these videos. After a few days to process my race I am feeling better about how it went and starting to focus on what’s next. I guess it’s officially time to acclimate to the heat and humidity because it’s not getting cooler any time soon! My full recap is up at milebymileblog.com

Have you acclimated to the warmer weather yet?

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