Returning to running after injury? Start here!
Anyone who has experienced a running injury will tell you that returning to running can be a tricky process, often feeling like an endless journey of highs and lows.
You miss that core part of your wellness routine and are anxious to feel like yourself again.
You're stressing over training days lost as goal races inch closer.
You feel disconnected from the folks that make the running community so special.
You're riding waves of frustration, pain, and anxiety; the list goes on!
So it’s no wonder we’re anxious to lace up the moment we get the green light to return to the roads and trails that bring us so much joy (and the occasional heartbreak!).
But before you go in with endless enthusiasm, there are a few key things to consider.
With the goal of setting you up for long-term success and resilience on the run, we present our top 8 tips for those returning to running after injury.
1. Make sure you are truly good to run.
There is no sense in “testing” things without a clear indicator that you’re geared up to tolerate the demands of running.
Consider a check-in with a run-focused physio, chiro or clinician. And at the very least, put yourself through a few key tests to mimic the ask of running.
Can you hop on one foot for at least 30 seconds without pain?
What about 30 single-leg calf raises?
A brisk walk for at least 30 minutes?
Six-time Ironman World Champion Mark Allen used to say that when you feel better and are anxious to lace up, you should always give yourself one extra day. If it wins you Ironman World Championships, it’s probably an ok call!
2. Have a plan!
It’s easy to get excited, go at it too hard and have regrets. It’s also easy to be overly cautious and fail to create an opportunity for your body to rebuild tolerance to load.
Have a plan to help you build that tolerance before jumping into a headspace around building fitness. That also means heading out with clear guidelines on what level of discomfort is tolerable.
Here are a few points to consider in advance:
Pain-free running isn’t always the goal at this stage. Consider (or ask a run-focussed clinician) what level of pain you should be willing to tolerate with confidence that it will not contribute to a setback.
And if it all feels amazing, what’s the hardest that you should reasonably push your body today to avoid overdoing it?
How should you look to progress beyond those first few runs?
Having those guidelines in place before you head out means you’re more likely to make smart decisions rather than coming at it when emotions are riding high mid-run.
Again, when in doubt, a physio, chiro or other clinician with an interest in running is an excellent place to go for support in teasing out the best plan for your injury and goals. An experienced running coach may also be a great resource.
3. Consider your environment.
You want to ensure that you can tune into how you feel and don’t put yourself in a position where you have no choice but to run more or at greater intensity than is recommended.
A few things to consider:
Stick to a track, treadmill or short loop close to home to have an easy out if things aren’t going as planned.
Group runs are the best! We highly recommend them, but not yet! For those first few runs, consider going solo, with a coach or clinician, or with someone who will stick to the planned (easy) pace and duration. We’ve all been on the group “chill” run that slowly becomes an unplanned progression run as you keep up with other runners or as folks become quietly competitive. Now is not the time to “accidentally” sneak in a tempo.
Leave those headphones at home for now. We love that running can be a chance to tune out from the noise of daily life, and sometimes, a favourite podcast or playlist can be a win. But we want you to be focused on the task at hand. How’s your body feeling? Are there any cues for run technique that you need to emphasize or drills to build in periodically? Are you holding tension somewhere in your body that could play into your movement strategies?
4. Be honest with yourself and allow flexibility in your plan.
If running again doesn’t go well, it may mean that adapting the plan or having more patience will be essential for you. There’s no sense in fighting through and landing yourself back at square one.
At the other end of the spectrum, consider adjusting to a more aggressive return than planned if it goes really well. Just be aware of the temptation to jump right back into your pre-injury intensity, mileage and approach to training with too much enthusiasm.
Big picture, there’s no one-size-fits-all approach to any of this. While we have lots of experience and knowledge to help guide what the journey might look like for a given injury, experience level, and so on, the ability to adjust and adapt the plan based on how you respond will always be essential to success. Be open to possibility and know that a few setbacks along the way are more common than an endlessly upward trajectory, but that doesn’t mean you won’t get back to it soon-ish!
5. Warm-ups for the win!
Things might feel clunky. That’s normal. Start with a brisk walk, a few minutes on the bike, or a pre-run mobility flow. We promise it will feel smoother and more joyful out of the gate!
6. There’s no shame in a run/walk game!
Two big wins here:
Remember that building in plenty of opportunities to check in on how your body is feeling is an important part of this process. Consider the walk interval a little check-in and reset as you ensure that you’re moving well.
Returning from an injury is all about building capacity for load. The walk breaks allow you to build that capacity with less risk of exceeding your current capacity (remember that your capacity will likely be reduced after time off).
7. This isn’t the end of your rehab process!
The mobility work, emphasis on recovery, strength training, and working with a running physio, chiropractor, or other clinician are what got you this far. The same tools will be essential to closing the gap between where you are today and realizing your bigger goals, whether that’s longevity on the run, dreamy performances or otherwise. Don’t stop showing up in that capacity just because you have a few easy, pain-free kms under your belt!
While it may feel like a bumpy journey, you will get back to running eventually, and with the right approach, you will do so with confidence, strength and resilience. You’re going to be incredible, and if in doubt, know that we have a team of running physios, chiros, massage therapists, coaches and more eager to support you in Toronto, Hamilton or virtually!
Happy running!