Returning to running after an injury or a long break is best done gradually. The goal is to rebuild consistency in order to allow your body to adapt to the lower extremity loading before worrying about speed or distance.
Start slowly
- Begin with walk-run intervals rather than continuous running.
- A good starting point is:
- Walk 5 minutes to warm up.
- Alternate 1–2 minutes of running with 2–4 minutes of walking for 20–30 minutes.
- Walk 5 minutes to cool down.
- Run at a pace where you can comfortably hold a conversation.
Increase gradually
- Run 2–3 days per week with at least one rest or cross-training day between runs.
- Increase only one thing at a time—either time, distance, or intensity.
- A common guideline is to increase your weekly running volume by no more than about 10%, although listening to your body is more important than following a strict percentage.
Strength and mobility
Two or three times per week, include exercises that strengthen the muscles supporting running:
- Squats
- Step-ups
- Glute bridges
- Calf raises
- Single-leg balance exercises
- Core exercises such as planks
- Banded side steps
Cross-train
On non-running days, low-impact activities can maintain fitness while reducing stress on your joints:
- Cycling
- Swimming /Pool Running
- Elliptical trainer
Watch for warning signs
Some mild muscle soreness is normal, but stop or reduce training if you notice:
- Sharp pain during running
- Pain that changes your running form/makes you limp
- Swelling
- Pain that lasts more than 24–48 hours after a run or gets worse over time
- Pain at rest
Shoes and surfaces
- Wear running shoes that fit well and aren’t excessively worn out and are appropriate for your foot-type
- Start on forgiving, even surfaces like paved paths, tracks, or smooth trails before progressing to more technical terrain.
Be patient
Your cardiovascular fitness may return faster than your muscles, tendons, and bones adapt. Let your musculoskeletal system set the pace to reduce the risk of re-injury.
Here’s an example of a beginner return-to-running schedule:
| Week | Sessions | Main Workout |
|---|---|---|
| 1 | 3 | Run 1 min / Walk 3 min × 6–8 |
| 2 | 3 | Run 2 min / Walk 2 min × 6–8 |
| 3 | 3 | Run 3 min / Walk 2 min × 5–6 |
| 4 | 3 | Run 5 min / Walk 2 min × 4–5 |
| 5+ | 3 | Gradually increase continuous running as tolerated |
If your break was due to a specific injury (such as plantar fasciitis, Achilles tendinopathy, shin splints, knee pain, or a stress fracture), the ideal progression may be different. See a physiotherapist for assessment and guidance for your particular case.
Interested in more tips, any injury assessment, or a training plan? The physios at Momentum Physiotherapy in Maple Ridge would be pleased to help! Call to book a first appointment.