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Return to Running
It is difficult to know how soon you will be able to return to
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 (click the image on the home page
to help identify your injury). The following is a general guideline
to help you make decisions regarding the appropriate training level
for you.
I have divided these recovery programs between three groups: thirty-minute
runners, forty-five minute runners and sixty-minute runners. They
are arranged assuming you are using cross training to maintain
your current fitness level. Choose the cross training mode
that allows you to train without pain (see Cross Training). If
you are a thirty-minute runner and have discovered that you can
run about twenty minutes before symptoms arise then begin at phase
3. If your symptoms return when you move up to the next
phase then return to the previous phase for another week or two. Patience
is the key to progression, although it can be very challenging.
If you are limping or others tell you that you are limping you should not run - perform a pain free form of cross training only!
 Perform the supplemental exercises appropriate for your injury
4-6 days per week. The DVD, 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 or
enhance performance.
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 |
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