Return to Running: Injury Comeback
As promised, I have put together some specific steps to take after an injury to get back into running.
(Please read Part I Running Injury Comeback first.)
While navigating the road of return to full strength, remember that the end goal is complete healing. Pain-free running!
The goal is not to ramp up as quickly as possible. We don’t want to waste time during the comeback, but adding a timeline to healing is a recipe for compromise of the end goal: complete healing.
So without further ado, here is my “Return To Running” flow chart:
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The Happiness Cycle
Ideally, a runner will enter The Happiness Cycle and remain there, continuing to progress until back to full strength training.
However as training progresses in intensity and volume, it’s very common to take a detour via Increased Pain route, and jumping back into the Happiness Cycle. Two steps forward and one step back is part of the journey.
With caution, patience, and small steps of progression, we try to avoid the Increased Pain leading to STOP.
How To Progress
Exactly how to progress will vary depending on the type of injury (for example, bone vs. soft tissue, overuse vs. freak accident) as well as the area of injury. There is no recipe for return from injury, it is both a science and an art.
That being said, here is a loose framework of progression that must be customized for a specific individual. These steps would fit in the PROGRESS TRAINING bubble in my Return to Running Flowchart:
Short Walk-Jog (eg. alternate 2min jog, 2min walking for up to 12min) on flat ground.
Short Walk-Jog, increase the jogging (eg. alternate 3min jog, 2min walk for up to 20min) on flat ground.
Short Jog, up to 10min straight, rest then repeat if feeling great. Flat surface.
Short Jogs every other day, allowing for some slightly faster running if it feels natural. Allow easy jogging on rolling hills.
Increase running frequency to up to 5-6 days a week of short distance low intensity jogging or running.
Incorporate Strides up to 1-2 times per week.
Allow for longer distance easy runs 1-2 times per week.
Add 1 easy workout per week while total volume is about half to 2/3 of full strength.
Gradually increase total volume by roughly 10% per week.
Continue up to 3/4 of full strength, allowing 1 challenging workout per week plus a longer run.
Add a second workout per week or 1.5 weeks before going to full volume.
Continue to full strength in volume.
Important Notes
*There are no minimums, only maximums assigned in the progression. Never commit to an entire workout or run while on the road of injury comeback. Always stay close to home or use a treadmill. If pain starts to increase, immediately stop the run.
*Always allow for recovery days.
*Even while in the Happiness Cycle, a constant linear progression is never recommended. After increasing in volume and/or intensity, allow 1-2 weeks of holding steady before increasing again. And allow for an occasional “step back” week.
*Get clearance from doctor, PT, or medical professional before starting the “Return to Running.” (If the injury was very minor and medical professional not consulted, proceed with caution.)
Looking for a coach who understands the need for a safe, low-risk progression in the Return to Running?
Schedule your free consultation to discuss your individual situation with Nicole Sifuentes.
Nicole Sifuentes is a former professional runner and 2-time Olympian, a Certified Strength and Conditioning Specialist and full-time Running Coach for adults of all ages and abilities. Read more about her services, and schedule your free coaching consultation.