How to Return to Running After an Injury
Getting injured as a runner is frustrating—you put in weeks, months, or even years of training, only to be sidelined. The good news? With the right approach, you can return to running safely and stronger than before while reducing the risk of reinjury.
As a physical therapist and runner, I’ve helped countless athletes recover from injuries and get back to doing what they love. In this guide, I’ll walk you through how to safely return to running after an injury, including when to start, how to progress, and key strategies to prevent setbacks.
Step 1: Make Sure You’re Ready to Run
Before jumping back into running, ask yourself:
✔️ Is your pain gone or significantly reduced?
You shouldn’t run if you still feel sharp pain at rest or with daily movements. Mild discomfort (1-2/10 pain) is usually okay, but pain should not increase during or after running.
✔️ Can you perform key strength and mobility exercises without pain?
Test your readiness with:
Single-leg squats – Can you do 10 reps per leg with good control?
Hopping drills – Can you hop in place for 30 seconds without pain?
Walking pain-free for 30 minutes – If this still hurts, running isn’t a good idea yet.
If you’re unsure, working with a physical therapist can help determine whether your body is ready for the impact of running.
Step 2: Build a Strong Foundation Before Running
Running is an impact sport. Before returning, you need a strong foundation to absorb force and prevent re-injury. Focus on these areas:
🔥 Strength Training for Runners
Glute Bridges & Hip Thrusts – Strengthen the glutes to improve running efficiency.
Single-Leg Romanian Deadlifts – Build hamstring and ankle stability.
Bulgarian Split Squats – Improve single-leg strength and balance.
🦵 Plyometrics to Prepare for Impact
Jump Rope (30 sec) – Improves foot and ankle resilience.
Lateral Hops – Builds lateral control to prevent knee collapse.
Bounding Drills – Strengthens muscles for efficient forward propulsion.
🧘 Mobility & Stability Work
Ankle Mobility Drills – Help improve shock absorption.
Hip Openers (90/90 stretch, hip flexor stretch) – Reduce tightness that may alter running form.
Core Stability (Planks, Dead Bugs, Pallof Presses) – Keep your posture strong while running.
Spending 2-4 weeks on these exercises before returning to running can make a huge difference in injury prevention.
Step 3: Follow a Gradual Return-to-Run Plan
Returning too fast, too soon is the #1 cause of re-injury. Follow these key principles when easing back into running:
🔹 Use a Walk-Run Progression
Start with run-walk intervals instead of continuous running to safely reintroduce impact.
Example: Week 1 Run-Walk Plan
Day 1: 30 min total (1 min run / 3 min walk)
Day 2: Rest or cross-train
Day 3: 30 min total (2 min run / 3 min walk)
Day 4: Rest or strength train
Day 5: 30 min total (3 min run / 2 min walk)
Day 6-7: Rest or low-impact activity (cycling, swimming)
🔹 Follow the 10% Rule
Increase mileage by no more than 10% per week to avoid overloading healing tissues.
🔹 Keep Effort Easy at First
Your first runs back should be conversational pace (Zone 2) to allow your body to adjust. Avoid speed workouts or hills until your body can handle easy running without pain.
🔹 Take Rest Days Seriously
More rest = better tissue healing. Running every day isn’t necessary—alternate run days with strength training, mobility work, or cross-training.
Step 4: Watch for Warning Signs of Re-injury
It’s normal to feel mild soreness or stiffness, but if you experience any of these red flags, stop and reassess before continuing:
🚩 Sharp pain that worsens during or after running
🚩 Swelling or stiffness that lasts over 24 hours
🚩 Limping or altered gait
🚩 Pain that increases with each run
If these symptoms persist, it’s best to scale back or consult a physical therapist to address any lingering issues.
Step 5: Prevent Future Injuries
Once you’re back to running, keep injuries away with these strategies:
✅ Strength Train 2-3x Per Week – Stronger muscles = fewer injuries.
✅ Warm Up Before Running – Activate your glutes, core, and mobility before heading out.
✅ Listen to Your Body – Don’t ignore aches that turn into pain.
✅ Cross-Train – Cycling, swimming, or elliptical workouts can reduce repetitive stress.
✅ Progress Gradually – Don’t rush back into high mileage or speed workouts too soon.
Final Thoughts: Take Your Time, Run Stronger
Returning to running after an injury takes patience, but following a structured approach will help you come back stronger and stay injury-free.
If you’re struggling with persistent pain or want a customized return-to-run plan, working with a physical therapist can help address movement imbalances and ensure you recover fully.
🏃♂️ Need help getting back to running? Contact us today for a personalized rehab plan!
