How to Return to Running Post Injury
We might set out at the beginning of the season with the best of intentions. However, more often than not we will run into some obstacles, and injury is one of the most common reasons training is derailed. And, returning to running post-injury is can be very risky physically. It is important to get it right.
Coming back to running post-injury, or after a long absence from the sport or a prolonged illness, there are We might set out at the beginning of the season with the best of intentions. However, more often than not we will run into some obstacles, and injury is one of the most common reasons training is derailed. And, returning to running post-injury can be very risky physically. It is important to get it right.
Coming back to running post-injury, or after a long absence from the sport or a prolonged illness, there are many ways to overdo the body and to risk digging yourself deeper into a hole. Many athletes are too quick to jump back into training and ramp up the load long before the body is ready to handle it. Or, conversely, they do not do enough to allow the body to adapt and develop running resilience. While you might be incredibly eager to get back to your pre-injury status, avoid these common pitfalls and remain pragmatic.
Table Of Contents:
What To Expect Returning To Running
Our Guide To Returning To Running
Fundamentals Of Good Running
To help take the guesswork out, we have designed this “return to running” template as a typical progression back to running for athletes who have had a substantial period of NO running. The focus is on conditioning the injured area to accept the running load. Getting this 'right' will strengthen and prepare the body and injury site for a full running program and will prevent the emergence of similar issues in the future. Be patient and don't rush it.
What To Expect:
In the beginning, expect to see short runs that combine both walking and running. Returning to running post-injury means remaining very pragmatic and patient. If you feel any niggles or pain, immediately stop, allow the body to rest, and try again in a few days or a week. This is a bit arbitrary and requires the elusive task of listening to the body.
The first three weeks hold a steady progression into longer running duration to ensure the body can handle the activity. Then, once over the first three weeks, we add in some very light, supportive work and increase the frequency of runs. Success lies in remaining patient and not pushing the body too quickly. Best of luck!
WEEK ONE
Day 1, Day 3, and Day 5:
You will run a total of 10 to 15 minutes, but it takes 30 minutes to complete the session.
Walk for 5-10 minutes then run at an easy pace (Z1 to Z2 for Purple Patch athletes) for 1 minute, followed by 1 minute of fast walking.
Repeat for up to 20-30 min of total run and walk. No other running this week.
WEEK TWO
Day 1, Day 3, and Day 5:
We progress the time of running and the total session.
Walk for 10 minutes then go through 3 minutes of running with form-focused, smooth effort plus 1 minute of walking for a total of 30 to 40 minutes run/walk.
Then you are done. No other running this week. Follow regular swimming/biking training.
WEEK THREE
Day 1, Day 3, and Day 5:
We maintain 3 runs in the week and transition to extended running with walk breaks.
Walk 10 minutes then proceed with the Purple Patch Dynamic Warm Up.
Then 5 minutes smooth form-based running (Z2) with a 1-minute walk.
Repeat for a total of 30 to 45 minutes of total run/walk. No other running this week. Follow regular swimming/biking training
WEEK FOUR
Day 1, Day 3, and Day 5:
The progression back to running is almost complete. We extend the duration of running.
Progress to a 10 minute walk followed by the Purple Patch Dynamic Warm Up. Then run/walk a total of 30 to 50 minutes as: 10 minute smooth to strong endurance based run (Z2), 1 minute walk. Repeat.
If you wish, you may break it up into segments of a 5 minute run followed by a 30 second walk. This achieves the same purpose.
Day 2, Day 4, Day 6:
You are free to add 20 to 30 minutes of running in the supporting workouts. Include a 30-second walk break every 5th minute.
Follow regular swimming/biking training.
Some athletes will be ready to resume regular running by now, but should not run more than 60 continuous minutes for another 1 to 2 weeks. If you are a less experienced runner then continue with the following progression for two more weeks:
WEEK FIVE
Day 1, Day 3, and Day 5:
Start with a 10 minute walk followed by the Purple Patch Dynamic Warm Up. Then 3 x 10 minute run (Z2) with 1-minute walk in between, followed by 2 x 8 minute run (Z2/3) with 1.5 minute walk between, followed by 2 x 6 minute (Z3) run with 2 minute walk in between.
Day 2, Day 4, Day 7:
You are free to add 20 to 30 minutes of running in the supporting workouts. Include a 30-second walk break every 5th minute.
Follow regular swimming/biking training.
WEEK SIX
Day 1, Day 3, and Day 5:
We repeat the pattern from last week and ensure you have the resilience to cope with the load in this run.
Start with a 10 minute walk followed by the Purple Patch Dynamic Warm Up. Then 3 x 10 minute run (Z2) with 1-minute walk in between, followed by 2 x 8 minute run (Z2/3) with 1.5 minute walk between, followed by 2 x 6 minute (Z3) run with 2 minute walk in between.
Day 2, Day 4, Day 7:
You are free to add 20 to 30 minutes of running in the supporting workouts. Include a 30 second walk break every 5th minute.
Follow regular swimming/biking training
Well done on your patience and welcome back!
You might be wondering what great running form is and what it looks like. Well, you’re in luck. Matt Dixon breaks down three fundamental components for good running form with Purple Patch pro Sarah Piampiano and gives you three form cues you can remember next time you lace up.