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.
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
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 are 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.
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!
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!
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.
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.
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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!
Click 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!
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
How long does it take you to build up your mileage after time off from an injury?
Do you have any tips you would add to this list?
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
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.
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!
Start slow, celebrate, and don’t compare yourself to others… or to yourself (from before)!
Well said!
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.
Good point! We always need to give ourselves a pat on the back for putting in the work.
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.
I think we have all felt that way when coming back from an injury!
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!
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.
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.
Its tough to find that balance! Glad you found a routine that is working for you.
Great tips!! Definitely agree in holding off on intensity. First the base and knowing your back healthy before trying to regain speed!
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!
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.
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!
#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!
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!
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.
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!
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!
Thanks! I don’t think I will EVER be able to run and avoid injury without including PT exercises in my routine!
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!
Definitely agree that patience is key. And of course, keeping up with the PT.
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.
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.
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.
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.
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.
Exactly! I like think of returning to running as a fresh start, so you should be proud of everything you achieve along the way!
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!
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.
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
That’s a really good point! You really need to take it easy and listen to your body after time off for any reason!
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.
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.
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.
When possible I think it’s so helpful to stay active during an injury. It makes the return to running a little easier!
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
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!
Keeping up with cross training while injured is key and letting go of some of the expectations is so important
Yes, definitely!
Awesome tips and I love the training plan! Thanks so much for linking up- hope you have a wonderful Thanksgiving!
Thanks! Hope you have a great Thanksgiving too!
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.
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!
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!
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.
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.
It definitely helps to have another form of exercise that you can do when you can’t run!
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.
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!
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!
So sorry to hear about your injury and that you need surgery! I hope you recover quickly!
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
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).
Biking is such a great cross-training option (when it doesn’t aggravate the injury!)
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
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!
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.
I hope you don’t either! Yes, patience is key to a successful return to running!!
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.
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)
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.
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).
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!