Return to Running
After an Injury
This is one program designed to help distance runners return to
running after a running-related injury (RRI). A
framework is provided to assist with decision making in the context of
pain following Soft Tissue RRIs or Bone Stress RRIs.
Runs should initially be done on non-consecutive days. Make sure to
warm-up and cool down with 10 to 15 minutes of fitness walking(fast
pace, arms pumping). In terms of intensity, aim to target 3-4/10 on the
RPE scale or directed by your Physical Therapist. On non-running days,
perform your prescribed exercises &/or drills.
The starting point and rate at which you progress through the progam
will depend on your unique situation, health, and functional
status at the inception of the program as well as your tolerance to
workloads.