Running: returning after an injury

Risks and order of return

The main risks come from raising volume, speed or slope too fast; resume accelerations, hills and interval sessions last.

Running: alternate walking and running at first, on flat, soft ground, and add only one new thing at a time: duration, speed or slope, never two at once.

Bringing the movement back in four stages

1. 1

   Brisk walking and alternating walking with a gentle jog, on flat, soft ground.

2. 2

   Continuous slow running at conversation pace, on a soft surface.

3. 3

   Varied terrain and gentle hills, slight variations in pace.

4. 4

   Short intervals, accelerations, race pace and competition.

Common injuries in this sport

• Shin splintsAlternate walking and running on flat ground and keep a rest day between outings.
• Achilles tendonAvoid hills and intervals at first; if the tendon is stiff on waking, repeat the stage.
• Runner’s kneeLimit descents and long runs at first, and favour a short, quick stride.

Preparation exercises

• Heel raises

  Standing, rise on both feet and lower slowly over 3 seconds. Keep the knee straight, then bent to work the other part of the calf.

  To start: 3 sets of 12, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  Seated on a chair, a light weight on your knees.

  Harder

  Heels over the edge of a step, to go lower.

  Common mistakes

  • Bouncing at the bottom instead of controlling the way down.
  • Rising higher on one side than the other.

  Moving on

  When 3 × 15 is easy with no discomfort the next day: move on to single-leg raises.

• Glute bridge

  Lying on your back, knees bent, lift the hips squeezing the buttocks, hold 2 seconds, lower slowly. Later: on one leg.

  To start: 3 sets of 12, 2 seconds at the top, every other day.

  Variations, mistakes and progression

  Easier

  Smaller range, feet closer to the buttocks.

  Harder

  On one leg, then with your shoulders on a sofa.

  Common mistakes

  • Arching the lower back instead of squeezing the glutes.
  • Letting the knees drift apart or together.

  Moving on

  When 3 × 12 on one leg is easy, with the pelvis staying level.

• Clamshell

  Lying on your side, knees bent, feet together: open the top knee without moving the pelvis. Add a band later.

  To start: 3 sets of 15 per side, every other day.

  Variations, mistakes and progression

  Easier

  Smaller opening, no band.

  Harder

  Band around the thighs, then a 2-second hold at the top.

  Common mistakes

  • Rolling the pelvis back to open wider.
  • Going fast and feeling it in the back rather than the buttock.

  Moving on

  When 3 × 20 with a band is easy: move on to the side plank or band walks.

• Low step-up

  Step up onto a 10 to 20 cm step with the affected leg, come down slowly, pelvis steady.

  To start: 3 sets of 10 per leg, slow on the way down, every other day.

  Variations, mistakes and progression

  Easier

  10 cm step, one hand on the rail.

  Harder

  Higher step (20 to 30 cm), then with weights in your hands.

  Common mistakes

  • Pushing off with the leg on the floor.
  • Knee drifting inwards.

  Moving on

  When 3 × 12 on a 20 cm step is clean and causes no discomfort the next day.

• Single-leg balance

  Stand 30 seconds on one foot, knee slightly bent. Then with eyes closed, then on a cushion or unstable surface.

  To start: 3 holds of 30 seconds per leg, every day.

  Variations, mistakes and progression

  Easier

  One hand on a chair, or the tip of the free foot on the floor.

  Harder

  Eyes closed, then on a cushion, then throwing a ball against a wall.

  Common mistakes

  • Knee straight and locked.
  • Looking at your feet instead of a point ahead.

  Moving on

  When you can hold 30 seconds without putting the other foot down, as on the healthy side.

• Walking high knees

  Walking slowly, lift one knee to hip height while rising on the toes of the other foot, opposite arm forward, chest up. Place the foot under the hip and alternate.

  To start: 3 runs of 15 metres, every other day, as a warm-up.

  Variations, mistakes and progression

  Easier

  Knee lower, without rising onto the toes.

  Harder

  As small bouncy strides (skipping), then faster.

  Common mistakes

  • Leaning back to lift the knee.
  • Placing the foot far ahead of you.

  Moving on

  When 3 runs of skipping are easy and cause no discomfort: keep them in your running warm-up.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Equipment and set-up

• Shoes suited to your foot, replaced around 600 to 800 km; avoid switching models abruptly.
• Surface: favour soft, flat paths at first rather than sloped asphalt.
• Rotate pairs of shoes and keep a steady outing length from week to week during the return.