How to Return to Running After Injury

Returning to running after injury, illness or time off for any other reason can feel like a bit of an uphill struggle at times, but it’s important to set yourself goals, avoid many of the common mistakes I see runners make. It’s all too tempting to rush back to training and play catch-up for lost time. Overreaching is really common when returning to running. It’s important to build the training load back up gradually and keep it easy to begin with. Harder speed workouts can be introduced in time, but to begin with it’s all about rebuilding aerobic endurance, time on the feet and resilience so that you don’t pick-up a new running injury.
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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics has become a geeky little passion of mine!
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[@JamesDunne]

Return to running programme: www.kinetic-revolution.com/running-technique-transition-program/

[@jennye3473]

I can't believe I'm running pain free through Week 1. Thank you for the sample plan, which helped me see I was taking the wrong approach to returning to running. Patience is key.

[@goalbangers5558]

did you heal?

[@jennye3473]

@@goalbangers5558 I healed enough to run the Little Rock marathon that year. Unfortunately, old habits die hard and once an injury is gone, I do too much and hurt something else. Right now, I’m working on healing stress fractures in my foot, and I’ll start running again in a couple weeks. I’ll definitely look at this program again.

[@goalbangers5558]

@@jennye3473 wow that sucks, im in the first week of this program, i have high hamstring tendinopathy. Umm can you stretch the hamstrings now?

[@jennye3473]

@@goalbangers5558 In my experience w high hamstring strain, it was painful and detrimental to stretch the hamstring in the early stages of healing. It felt much better to stretch the front of the body, especially the hip flexors. I also stopped forcing my heels to the mat in downward dog and even bent my knees a bit in that asana. I also reduced sitting, which puts quite a strain on the high hamstring. Best wishes in your healing.

[@goalbangers5558]

@@jennye3473 Thanks, you too.

[@jennye3473]

Thank you! I have been frustrated with my recovery, but looking at your sample plan makes me realize that I'm doing way too much. I run a few "recovery" miles, then my injury flares again and I try again a week later, back at square 1. No progress. I'm going to back way off the volume. I was really losing hope.

[@jackd3153]

Great video, could you make one on the BEST exercises to do in the gym for injury prevention? I know it may be different for each runner, but would love to see what you have to say. Cheers, Jack, Australia

[@2spoons]

Returning to running only 18 days after a recent Marathon where I have developed pain in both legs (patella) - have been on the exercise bike daily (no problems) - temptation to return to running is intense - but I'm listening to body this time!

[@alessiog7162]

Hi James, some of the most informative videos around for sure. I'm really struggling at the moment with return to running, I had a grade 1 Soleus tear on the second of January, i've since been stretching my calf every day, 8x 30 second heel drops, wall calf stretch, then wall stretch with bent knee. I thought it was getting better and started back running at the start of Feb. I've been trying to strengthen at the same time with wall sits and following the 30 day program along with weight sessions. My routine has gone back to Tuesday 5ish miles 9.30mm, Thursday 6-8miles same sort of pace, Sunday 8-13 miles 9.30-10mm. Last night my leg went again, different part of the same leg. I've gone from 1000+ in a year last year to really struggling this year :(

[@JamesDunne]

So frustrating to hear, Alesso :( Impossible to give individual specific advice remotely. Do you have any history of back pain though?

[@alessiog7162]

James Dunne Hi James, no history of back pain, I've been diagnosed with a hip imbalance, my left leg wobbles when standing on it so I'm guessing that's part of the issue. I recently changed from saucony Kinvaras to Freedom ISO, slightly more minimal but maintain the same 4mm drop I was used to previously. Im wondering if I've gone to extreme now show wise and causing myself problems. I've been sticking to a neautral shoe on the recommendation of finding a shoe that fits well. I know I over pronate so would you recommend going to a stability shoe? Lastly do you ever do any workshops in Birmingham?

[@karinasaavedra6711]

How are you doing? Going through similar problem

[@chiaraferraris9622]

Really helpful, thanks! How would you approach getting back to strength training? I am guessing it counts as”intensity” so perhaps until later into the recovery program? From a short break (2 weeks), just slowly getting back into normal training

[@TimShieff]

Hey Jame, thanks for this! Can you do a video on advisable ways to run again after a meniscus tear. Thanks

[@JamesDunne]

Hey Tim! Good idea :) I'm just about to DM you with an idea over on Instagram...

[@davidskinner2220]

Excellent suggestion, I'm sitting here after learning I've got a meniscus tear with my marathon in 5 weeks!

[@davidskinner2220]

In fact it is a degenerative tear of the posterior horn of the medial meniscus, the most common of meniscus tears apparently, so I'm hopeful I can still do the marathon.

[@PhilosopherOfEducation]

Very helpful James, thank you for this... Mark

[@JamesDunne]

No problem, Mark! Thanks for the support :)

[@paulabradshaw5256]

James I love your videos. Thanks a million, I just seem to miss the live feeds. I'll catch the next one hopefully. I'm currently suffering from HHT. Still doing low mileage, slow running with some physio work and recommendations but it doesn't seem to be clearing but not getting worse. Should I stop running completely. I'm injured since December but physio 5 weeks

[@JamesDunne]

Thanks Paula! Have you seen this video on HHT?: kzbin.info/www/bejne/ZnSccnZ4qZiHp9U Hard to say whether you should stop running, or just adjust your training. If you haven't already I'd cut all hill and speed work (for now), and focus on perhaps increasing cadence... depending on your current running form, of course.

[@paulabradshaw5256]

Yep done all that just doing 5 k 9min miles so slow 3 times a week with glute bridges x4 12 reps and on non running days hamstring curls in gym 2.5 kg on good leg and 1.25 on bad leg, trying to build strength. Not getting worse but not getting much better. I work in office and my glute does be sore. Was going to stop running and focus on bridges and curls. Thanks a million for your reply.

[@jamiemacky3291]

you make awesome videos keep it up man!

[@JamesDunne]

I appreciate you saying so, Jamie. I hope they help your running!

[@merwyntrachsel5289]

Loud clear

[@chrism589]

Just booked an international marathon and bang goes my hamstrings ☹️☹️☹️25 weeks to go hopefully emought time to follow a decent 26 program.

[@mattgraham2639]

Very interesting topic. I know there is not one solution for everyone in regards to returning from injury. So many factors to list as you mentioned. How about specific injuries, ie. changing your form and hip position, then having a strained lower back because of lack of core strength or the fact you are now using new muscles... hip and lower back pain that eases from stretching (watched your related vlogs) but when should you get back out running so that you don't keep getting reoccurrences? Long winded question but any suggestions?! Thank you

[@JamesDunne]

Hi Matt, difficult to say definitively without seeing you in-person. That said, the important thing is that you clearly appreciate the concept that as you change form you change the demands on different parts of the body (many don't seem to grasp that!). When you've been able to walk and move about with your normal daily activities pain-free for a week, I'd suggest embarking on a return to running programme, progressively building your running back-up over a number of weeks. If you Google 'James Dunne Return to Running' you'll find a free programme I usually give people.

[@rachaelfisher962]

Really helpful thx

[@einabq]

Here I go. Week 1; Day 1. I felt a little bummed when I saw the return program, but I will begin. Do you have a shorter one for those with 8 weeks off due to groin injury and/or pinched nerve? Otherwise, I will stick to it. Thank so much! Elizabeth in NM

[@stevemeyer2703]

Hey James, I love your videos and the helps you give. I'm dealing with a Bakers Cyst, as a result of a slight meniscus tear. Doctor does not recommend surgery as there is arthritis present as well which, according to doctor, provides no long term advantage to repair the meniscus. Any thoughts?

[@paulabradshaw5256]

Hi James, just at the end of your 12 week 'return to running programme' and I am about to add in the extra day. Thank for programme its worked wonders for me and I am recovering for HHT. Just wondering will this extra day be at 40 minutes as with the other 3 runs that week? Or should I keep 3 of those at 40 minutes and then add on to one run which will become my long run of the week?

[@vanessathirlwell2688]

If I run 4-5 miles steady once a week how do you think I should progress James?….do another run/walk in the week first? Thanks

[@mark_smith_tri]

Hi James, I am running faster than before but seem to be getting sore around the glute med and lower abdomen. My running style looks the same but something must be going on as I've never felt this before are there underlying things I should be looking for

[@rrrishag]

had a metarsel fracture the normalone.... ater 6 weeks in walking boot doctors says to try normal shoes...I have been walking 4 miles in walking boot with fracture since day 1 actually even the first week when my foot was very swollen... so ...now at 6 weeks i have another 3 months of slowly increasing activities... I am a dancer not a runner... i thought it would be another month or so

[@danecook507]

I am a 73 year old triathlete that had an extended time off (2 months) of training. You mentioned to start running again one must start very easy by running and walking with a day between. To work in swimming and biking would you suggest doing the swim and bike on the same day as the run or on the non run day or should it be something else?

[@JamesDunne]

Hi Dane, I'd perhaps swim on run day, and bike on the in-between days... with a full rest day per week. Hard to say without knowing more about your training :) Good luck!

[@danecook507]

Thanks for your quick response and for your advice. Actually that was what I was doing before the time off. However, on Tuesdays I have a spin class for about 45 min.,so I swim for 40 min then do my spin class then attempt to run afterward. I usually take the next day off along with Sunday, Running is the weak link, so thank you very much for your help.