School · Runner's health · 45 s .
Coming back to running
After a break or an injury, start below where you left off.
After an injury, a useful check before running: a brisk 30-minute walk, 20–30 single-leg calf raises and 10 single-leg hops, all without pain. After fractures or surgery, follow your physiotherapist.
Start below what you could do before, with a rest day between runs. Walk–run intervals help when you can only run a little; shorten the walks as you feel good.
Increase one thing at a time, every week or two, and only if the previous step felt fine. After a simple break without injury, the same idea applies: shorter and easier at first.
Below your old level, rest days in between, one change at a time.
Quick check .
After an injury, how do you start running again?
First, check that walking, calf raises and hops are pain-free.