How to Start Running Again After Injury

How to Start Running Again After Injury

Returning to running after an injury can feel daunting, but with the right approach, it can be a positive and empowering experience. Whether you’re recovering from a sprain, strain, or a more complex musculoskeletal issue, a gradual return to running is key. Here are our top physiotherapist-approved tips to help you return safely and confidently.

1. Get the Green Light from a Professional

Before lacing up your running shoes, make sure you’ve been cleared to run by your physiotherapist or healthcare provider. They can assess your strength, mobility, and biomechanics to ensure you’re ready to begin running without risking re-injury.

2. Start with Walk-Run Intervals

Ease your body back into the rhythm of running with walk-run intervals. For example, start with 1 minute of running followed by 2 minutes of walking. Repeat this for 20–30 minutes and gradually increase the running time as your body adapts.

3. Listen to Your Body

Pay close attention to how your body feels during and after each run. Some muscle soreness is normal, but sharp or lingering pain is not. If you experience discomfort that doesn’t improve with rest or modification, consult your physiotherapist.

4. Prioritise Strength and Mobility Work

Running puts repetitive stress on the body, so it’s important to maintain a strong foundation. Include regular strength exercises for the hips, glutes, core, and calves, alongside mobility drills for the ankles and hips to reduce your risk of future injury.

5. Progress Gradually

Increase your running volume slowly. A general rule is to increase your total weekly distance or time by no more than 10% each week. Allow rest days between runs to give your tissues time to recover and adapt.

6. Consider a Gait Assessment

If your injury was related to running form or biomechanics, a gait analysis with a physiotherapist can help identify inefficiencies or imbalances. Targeted interventions can optimise your technique and reduce injury risk.

Ready to Run?

Remember, recovery is not linear. Be patient and trust the process. A structured, gradual return to running with physiotherapy guidance will give you the best chance of a successful comeback. If you’re unsure where to start, book a session with one of our physiotherapists—we’re here to support every step (and stride) of your journey.