4 top tips on how to return to running after an injury

Should you jump right back into running? Or start from scratch?

The short answer is, that it depends on your injury and the length of time you took off from running. The longer you have been away from running, the more time you will need to ramp up your mileage to avoid reinjury.

But the good news is if you were a regular runner, you’ll regain your running fitness faster than a brand new runner. 

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Use walk breaks to ease yourself back into running

Do you believe that, as a runner, you shouldn’t walk? If you do, you’re not alone. 

But using walk breaks can help you prevent re-injury and help you run longer and faster.

Coach Jeff Galloway’s been saying it for years: walking during a run isn’t quitting. It helps you go faster, go longer, and stay in one piece.

For example, you might begin with treadmill walking for 30 minutes at a 3.5 miles per hour pace before progressing into running. 

Once you’ve spent pain-free time walking and can walk without limping, you can then progress to easy running. ¹

Still feeling some niggles? You’ll find out how to prevent common running injuries, when to stop running, and how to treat your injury here: Expert Tips to Diagnose & Prevent Common Running Injuries, The Mother Runners.

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Build your mileage with easy runs to help you return to running after injury

Returning to running after an injury means you’ll have to rebuild at least some of your running fitness. 

The goal at this point is to build your running volume. Your speed will return, but only after you build your foundation—running volume.

On your return to running after injury, first, you have to find your baseline.

“Your baseline is the distance you can run without pain during the run and for 48 hours after the run.

First, find your baseline on a treadmill as you have more control over speed and distance.

Run for as long as comfortable.

Stop if painful and note the distance, time and pace.

The goal is to identify a distance and speed you can do without increasing your symptoms.

When you feel comfortable on the treadmill, you can progress to a level running route outdoors.” 

Running Progression Program, CU Sports Medicine, University of Colorado

It’s discouraging to take two steps back to rebuild your fitness.

But there’s hope—you’re already ahead of the game if you’ve been running for some time.

Some studies suggest that your muscles remember and retain adaptations from running.

In other words, if you have running experience, you’ll see a faster return to running than a non-runner.

But it could be helpful to keep this tip in mind: Running more mileage helps you become a more efficient runner.

In this study, runners who ran 30 miles or more had neuromuscular changes that improved their running efficiency. 

Higher mileage runners did less work to cover the same distance. And, they had more spring-like behavior in their lower leg tendons, which helped propel the body forward more efficiently. ²

So the next time you’re impatient with rebuilding your running foundation, remember that building mileage—even with walk breaks—changes your muscles and tendons to help you cover the miles with less work. 

In the end, more miles = less work. 

After you’ve found your running baseline, then you can progress gradually by boosting your time or mileage by 10% each week. Ten percent doesn’t sound like much, but we’re applying gradual stress to your body and letting you adapt and recover to a slight boost in time and mileage.

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Use a guided return to running program after an injury

It can be challenging to chart your way forward when you’re coming back from an injury.

When is it okay to push through the pain? And when should you take the day off?

This is where a guided return to running program can help. 

In this walk run program, you’ll find an assessment of how to gauge when to run or adjust your plan to avoid reinjury.

So by the end of this return to running training plan, you should be able to run nonstop for 30 minutes.

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Keep track of your running accomplishments to keep you motivated

It can be easy to compare the amount of running and your paces to what you used to do.

And it may sound a lot like this: “I ran 3 miles today, but I used to do 6 miles easily.”

This comparison can make your return to running after an injury incredibly frustrating and discouraging. 

So to combat this, consider using a ‘win’s’ list. 

A ‘wins’ or running accomplishment list helps you keep track of all the things that have gone well so far on your return to running. 

Anytime you need a dose of motivation and encouragement, scroll through your ‘wins’ journal to review what you’ve accomplished on your return to running. 

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