Returning From Running Injury? Here’s How to Build Back Safely

Running injuries often come at the worst time! In the build up to a race or after a long period of rest. The most common cause of Running injuries is a ‘training error’ this is where there has been a spike in either speed, volume or frequency. These spikes can exceed tissue tolerance within the body leading to injury.

Often during the peak mileage of your marathon training runners are toeing the line and if they’re unlucky tipping over the edge will happen. Similarly if you’ve had an extended period away form running, due to work/life stress or illness your tissues will have likely de conditioned making it easier to exceed those tissue capacities.

The Biggest Mistakes Runners Make when coming back from a Running Injury

• Coming back too soon

• Running too fast too early

• Skipping strength work

• Not monitoring symptoms

The Phased Return Approach

1. Walk-run progression - Start small and build

2. Build easy mileage - Getting time on feet

3. Reintroduce hills - Adding intensity at a lower impact cost

4. Add tempo + intervals

5. Return to full training load

How to Monitor Symptoms

A good rule: pain should be mild and return to baseline within 24 hours. I typically tell my runners that their pain is not allowed to exceed at 3/10 during a run, but it is OK to experience mild discomfort.

When to See a Physio

If pain spikes, shifts location, or stops you progressing.

If your pain begins to alter your stride (any limping) as you may develop a secondary compensation injury!

If you want a structured return-to-running plan, I can build one around your goals and current condition.