Injuries

Returning to running after an injury

Getting injured while running is a physical and mental ordeal, but a well-supervised return lets you rediscover the pleasure of running safely.

🩺 Before returning: the key steps

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Step 1 See a health professional

Before any return, see a doctor, a physiotherapist or a podiatrist. Their opinion is essential to:

Assess the healing of your injury (tendinopathy, sprain, stress fracture, etc.)
Identify possible causes (unsuitable shoes, muscle imbalance, overtraining)
Obtain a medical certificate if necessary (especially for competitions)

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Step 2 Listen to your body

Pain is a warning signal. If you feel discomfort during or after exercise, stop immediately and see a professional again.

🏋️ Preparing your comeback: strength and mobility

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Muscle work Strength training

Before running, work on the stabilising muscles (core work, squats, lunges) and the areas weakened by the injury. Example exercises:

Front and side planks: 3 sets of 30 seconds
Single-leg squats: 3 sets of 10 repetitions per leg
Proprioception exercises (balancing on one leg, eyes closed)

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Range of motion Mobility and stretching

Include gentle stretching and joint mobility exercises (ankles, knees, hips) to regain optimal range of motion.

📅 Progressive return programme

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This programme is given for guidance only and must be adapted to each person according to the type of injury, their history and the management of risk factors for recurrence. A health professional can help you design your programme.

Phase 1

Weeks 1 to 2

Brisk walking and walk/run intervals

Brisk walking: 30 to 45 minutes, 3 times a week
Walk/run intervals: 1 min running, 2 min walking, for 20 min, 2 to 3 times a week
Goal: Get the body used to impact again while managing mechanical stress

Phase 2

Weeks 3 to 4

Gradual increase

Intervals: 2 min running, 1 min walking, for 25 min, 3 times a week
Continuous running: 10 to 15 min at a very easy pace (<60% HRR), once a week
Strength work: Continue the core and proprioception exercises

Phase 3

Weeks 5 to 6

Back to continuous running

Continuous running: 20 to 30 min at a moderate pace, 2 to 3 times a week
Pace variation: Add short accelerations (30 sec) to work on power without risk
Listening: Monitor how your body reacts during and after each session

Phase 4

Week 7 onwards

Back to normal training

Volume: Gradually increase duration and intensity
Variety: Reintroduce interval sessions, hills and long runs
Prevention: Keep up strength training and stretching

💡 Tips for a successful return

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Equipment

Check the condition of your shoes (cushioning, wear) and consider a pair suited to your running gait.

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Hydration and nutrition

Good recovery also depends on a balanced diet and adequate hydration.

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Patience

Don’t try to make up for lost time. Returning too quickly can lead to a relapse.

❓ When should you see a professional again?

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Warning sign See a professional again if…

If pain returns during or after running
If you feel persistent discomfort at rest
In case of swelling or joint stiffness

Conclusion

Returning to running after an injury requires patience, discipline and listening to your body. By following this progressive programme and respecting professional advice, you will maximise your chances of rediscovering the pleasure of running, without risk of relapse.