Return to Running
It is difficult to predict how soon you will be able to return to full
running following an injury. Each injury and person is unique. Usually,
the sooner you identify an injury and begin the appropriate treatment,
the quicker the recovery. This guide will help you make decisions regarding your return to running.
Do not begin any running until you are not limping and can meet the phase 1 requirements. You can and should continue to exercise but you must choose the cross training mode
that allows you to train without pain (see Cross Training).
Blending runing with cross training allows you to continue training at your pre-injury aerobic training level while gradually adding more running into your routine. We have divided the recovery programs into three groups: thirty-minute runners, forty-five minute runners and sixty-minute runners.
If you have completely stopped running then start at phase 1 (if you meet the requirement). Perhaps you have contunued running but have discovered that you start to hurt 20 minutes into your 30 minute run - you would start at phase3. If your symptoms return when you move up a
phase then return to the previous phase for another week or two.
Patience
is the key to progression, hang in there and you'll soon be back on your feet!.
 The Injured Runner – A
Balanced Solution was designed as a supplemental
exercise program to help runner’s return to running following
an injury and can also be performed to prevent future injury. Perform the supplemental exercises appropriate for your injury
4-6 days per week.
30 Minute Runner
Phase |
Run/CrossTrain |
% |
Test (perform this before beginning
phase) |
1 |
6 min / 24 min |
20 |
Able to single leg hop 20 times without pain |
2 |
12 min / 18 min |
40 |
Able to perform Phase 1 without pain |
3 |
18 min / 24 min |
60 |
Able to perform Phase 2 without pain |
4 |
24 min / 6min |
80 |
Able to perform Phase 3 without pain |
5 |
30 min Run |
100 |
Able to perform Phase 4 without pain |
45 Minute Runner
Phase |
Run/CrossTrain |
% |
Test (perform this before beginning
phase) |
1 |
9 min / 36 min |
20 |
Able to single leg hop 30 times without pain |
2 |
18 min / 27 min |
40 |
Able to perform Phase 1 without pain |
3 |
27 min / 18 min |
60 |
Able to perform Phase 2 without pain |
4 |
36 min/ 9 min |
80 |
Able to perform Phase 3 without pain |
5 |
45 min Run |
100 |
Able to perform Phase 4 without pain |
60 Minute Runner
| Phase |
Run/CrossTrain |
% |
Test (perform this before beginning
phase) |
1 |
12 min/ 48 min |
20 |
Able to single leg hop 40 times without pain |
2 |
24 min/ 36 min |
40 |
Able to perform Phase 1 without pain |
3 |
36 min/ 24 min |
60 |
Able to perform Phase 2 without pain |
4 |
48 min/ 12 min |
80 |
Able to perform Phase 3 without pain |
5 |
60 min Run |
100 |
Able to perform Phase 4 without pain |
|
