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A frequently asked question that I hear in the clinic is “when can I start running again’’? This answer is going to depend on a variety of factors such as the severity of an injury, how long you’ve been ‘off running’, how much cross training and rehabilitation has been done, and prior fitness level. One of the most common mistakes I see when runners start to feel ‘good’ again, is that they immediately return to the same distance, pace and terrain they were training on before injury. Although being pain-free is typically a good indicator to begin regular activity again, this does not mean that your body is able to withstand the same amount of repetitive force during a run. As the healing process can take 4-8 weeks depending on the injury, there can be significant loss of muscle strength, joint stability and endurance in this time. Keep in mind that recurring injury and pain is typically due to muscle imbalance and poor running biomechanics, and ignoring these issues can put yourself at high risk for re-injury! The body has a knack for taking the path of least resistance and compensation, especially with sudden changes in training. This is why a gradual return to hitting the pavement is so important to allow your muscles and joints to slowly and safely adapt.

Putting in the hard work while you’re injured can expedite this recovery process in the long-term. Cross-training with lower impact activities such as swimming or cycling are great for maintaining your cardiovascular endurance and keeping you sane while you can’t run! Functional strength training, balance and flexibility are key factors in keeping you fit and ready to run. Don’t just focus on the injured area for conditioning. Building strength in the major stabilizers for the lower body like the quadriceps, glutes and especially the core are crucial for maintaining proper running form and staying pain-free. Seeing a physiotherapist early on can also help you identify your own biomechanical limitations and guide you toward an individualized exercise program to speed recovery.

So you think you’re ready to run? If you have been keeping fit while injured, are pain-free walking at least 30 minutes and can lightly jog and hop on the spot, you may be ready. As a rough guideline, if you have been off running for 1-2 weeks, start at 50% of your previous distance at a slower pace, 4-6 weeks start at 30%, and if you’ve been off for a longer, start with a run-walk. Avoid hills, unstable terrain, and speed work until your back to almost 80% of your previous distance and speed. Bear in mind that depending on your experience level and type of injury, this can vary. A very safe return-to-run protocol that I like to use is as follows:

• Stage 1 Walk 5 min:Run 1 min x 5 = 30 minutes
• Stage 2 Walk 4 min:Run 2 min x 5 = 30 minutes
• Stage 3 Walk 3 min:Run 3 min x 5 = 30 minutes
• Stage 4 Walk 2 min:Run 4 min x 5 = 30 minutes
• Stage 5 Walk 1 min:Run 4 min x 5 = 30 minutes
• Stage 6 Running continuously for 30 minutes

*all running must be pain-free *must complete 3 consecutive pain-free runs to progress to next stage *If pain occurs during a stage, return to the previous until able to complete 3 consecutive pain-free runs.

Happy training and Happy Holidays!

Charlene Copeland, MPT, CAFCI, NKT®, Clinical Pilates