You don’t have to run a half marathon or track your pace to consider yourself a runner.
Even if you do have big goals, a big mistake I see is not giving yourself enough build up time to tolerate running volume.
Here’s how to increase your running after an injury (or break)↴
1. Run:walk intervals
Use run:walk intervals to have mandatory walking breaks before any pain would start to come on.
The aim is to increase one of these at a time:
- Duration of your run – add on more sets of the run:walk intervals
- Frequency of your runs – keep the sets the same but add in more days during the week
- Pace of your runs – increase your pace during the run rep, but keep the intervals the same
After 1-2 weeks of the same run:walk interval, change one of the above to progress!
How to: Here’s a YouTube video showing you how to set it up on an interval timer app.
2. Working WITH pain (not ignoring it or running straight through it!)
Pain does not always mean there is tissue damage. Using a tool like the traffic light system to know when you should stop due to pain can be helpful.
How to: Green light can be pain that is 0-3/10 – keep going but monitor, yellow light can be pain from 4-6/10 – try run:walk intervals and get your pain assessed. Red light is >6/10 – get this pain looked at before continuing!
Getting back into running isn’t just about lacing up your shoes and hitting the pavement — it’s about rebuilding a skill and tolerance to the movement/exercise. Like any other movement pattern, running takes coordination, strength, and consistency, especially after time off due to injury or a break. Be patient with your progress, give your body the time it needs to adapt, and focus on gradually increasing your load. Being mindful about your return now sets you up for long-term success and reduces the risk of setbacks!
If you are looking for more running tips, check out these resources:
- FREE Everyday Running Ebook download
- Download my app Ripple and complete the Running Maintenance workouts for FREE
- Read the article on ITB pain I wrote for Impact Magazine
