Resources - Injuries

Returning to Running after an Injury

Injuries from running are caused by a variety of sources. Some are caused by something as simple as over training or returning too quickly to normal mileage following an injury or illness. Other factors could involve poor flexibility or muscle imbalance. A sudden change in running surface, footwear, portion of hill workouts or speed workouts can also have adverse effects on the body.

Don't panic! Injuries are not life threatening, although some may feel that way. Studies indicate that five to seven days of rest from activity will not cause any decrease in training effect. However, the same studies show that after eight to ten weeks the loss is 80 to 100 percent, and that fitness is lost two to three times more quickly than it is gained. Therefore, the runner will require two to three days activity to make up for each day lost.

SUGGESTED PROGRAM AFTER TWO WEEKS OFF

• Start at one-half of the pre-injury distance.
• Alternate running days with cross training days.
• Slowly build to pre-injury levels over two or three weeks.
  Back off if any pain persists.

AFTER MORE THAN TWO WEEKS OFF

• Walk briskly for ten minutes to warm up.
• If you are pain free, alternate walk-jog starting with three minutes of walking and one minute of jogging.
• Begin with a 16 minute workout.
• Cool down by walking for ten minutes.
• Gradually increase running time and decrease walking time. Increase run time by 30 seconds each time.
• When you can run 16 minutes WITHOUT PAIN, slowly increase running time.
• Increase running time by no more than 10 percent per week.
• Alternate running days with cross training days.

If you have any pain, STOP RUNNING! Please contact a health care professional if you have questions or problems.