A common mistake runners make when coming off of a long break (one that lasts four weeks or more) is doing too much too soon. Many runners want to jump right back into their old plan, but that typically leads to aches, pains, and eventually, injuries—especially if an injury took you out in the first place.
“When you haven’t been running, it’s not just the injured area that’s been resting, it’s all of you,” Brianne Scott, PT, DPT, CSCS, physical therapist and cofounder of The Omega Project, tells Runner’s World. And even if you weren’t technically resting from an injury, your body still needs an adaptation period to adjust to handling the load of running again, she adds.
Instead of trying to run a mile on day one, adopt a slow, progressive approach, one that involves the run/walk method, even if it seems like consistent running is the better option. Here, we outlined the best program to get you back to running (or run/walking) regularly, based on research and experts.
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Oftentimes, runners overestimate how much running they can actually handle, says Jacob Travis, DPT, a physical therapist based in Nashville, Tennessee. For example, you might think it’s okay to go out for 30-minute runs a couple of times a week, but it’s a smarter idea to work up to 30 minutes, Travis says, starting with run/walk intervals. For some people, it takes as long as three months to build to a half hour of running.
Another mistake runners make on the return is pushing pace. For example, if you have seven rounds of run/walk intervals, make sure you’re going at a conversational pace for all of those run intervals, Travis says. The main focus is building volume—not speed.
If you’re returning to running after injury, the process should start with having a movement assessment and gait analysis completed by a physical therapist. Your run/walk program should also include strength training to help you smoothly transition into the next phase of your training, Scott says.
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The run/walk program designed by the Omega Project helps runners work up to 30 minutes of consistent running, starting with two-minute run intervals and 1-minute walk intervals. It’s a customizable approach adapted from clinical commentary on ACL injuries, and is also in line with current research on returning to running after a tibial bone stress injury.
The program, crafted by the Omega Project, checks off all the boxes when getting back to running after an injury, while working for anyone looking to make a comeback.
Before starting the program, get clearance from a physician. You should also be able to walk for 15 minutes pain-free and do a single-leg hop without pain and with solid form.
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How to use this plan: Before you run, warm up with dynamic exercises, including pelvic tilts, windshield wipers, single-leg glute bridges, and banded hip abductions, as suggested by the Omega Project. Complete the workout as described below at a conversational pace.
During the first two weeks, take two rest days in between workouts. After that, you can run/walk every other day.
Avoid progressing more than one step in a week. And use the rules of soreness outlined below to guide you through the plan so you know when it’s safe to progress to the next step.
Scott and Travis both recommend working with a physical therapist who can coach you through the process while also monitoring your progress.
The 9-Step Return-to-Running PlanStep 1: 7 sets of 2-minute run / 1-minute walkStep 2: 6 sets of 3-minute run / 1-minute walkStep 3: 5 sets of 4-minute run / 1-minute walkStep 4: 5 sets of 5-minute run / 1-minute walkStep 5: 6 sets of 5-minute run / 1-minute walkStep 6: 3 sets of 9-minute run / 1-minute walkStep 7: 2 sets of 15-minute run / 1-minute walkStep 8: 20-minute run, 1-minute walk, 2 sets of 5-minute run / 1-minute walkStep 9: 30-minute runSoreness Rules
Pay attention to your levels of soreness as you progress through this plan. Any soreness that occurs during the warmup can signal whether or not you should stay at the same step or regress a step.
Here’s what to consider:
Soreness during the warmup that continues through the workout: Take two days off, and drop down a levelSoreness during the warmup that goes away when you start running: Stay at the same levelSoreness during the warmup that goes away, but comes back as the session continues: Take two days off, and drop down a levelSoreness the day after: Take a day off and stay at the same levelNo soreness: Advance to the next level, but progress no more than two levels a week
Unlike other return-to-running programs, this provides you with several points of reference to help you better manage the typical aches that come along with starting a new routine. “These soreness rules take into account the types of pain that you would get with different injuries,” Scott says.
For example, you can run through a certain level of soreness with a soft tissue injury, like tendinitis, without causing re-injury. It’s a part of the healing process, Scott explains. But for runners returning from bone injury, soreness during a warmup that continues through the workout and into the next day should be taken more seriously, and may require expert attention.
Travis recommends also paying attention to any increases in soreness the next day, as well as swelling and changes in gait pattern. “If you’re walking with a limp the next day, or you feel like you have to favor one side, that would be a sign that something maybe got a little overloaded and your body’s having a reaction to it,” he says.
Once you’ve completed the nine-step program, Scott recommends transitioning into a base training program. After that, you can add intensity by practicing strides and hill repeats every other week before progressing to more intense workouts, like tempo runs.
Monique LeBrun is a health and fitness editor who is based in Easton, Pennsylvania. She covers a wide range of health and wellness topics, with a primary focus on running performance and nutrition. Monique is passionate about creating content that empowers runners to become the best versions of themselves. As an avid runner and parent, she loves spending time outdoors with her daughter, who often accompanies her on weekend runs as her personal mini run coach.