How far should I run when returning from injury?
Running injuries are very common, and most injuries are termed overuse injuries. Overuse running injuries include achilles tendinopathy, patella tendinopathy, bursitis of the hip/gluteus medius tendinopathy, and stress fractures. These injuries may be the results of biomechanical issues such as weak glutes, or poor choice of footwear. However majority of running injuries are a direct result of poor running plans. A running plan helps guide the runner to ensure they are slowly building up their running load, rather than running too much too soon.
The first thing to note is there is no formula that exists in prescribing a graded return. We do however provide principles that individuals should adhere too when returning to running.
Runners base level should start around 1-5km’s. The increase in distance is largely depending on your injury and running experience. Runners should start small and slowly build the distance when returning to running from an injury:
0-10km: Increase distance in a session and week by 30%
10-20km: Increase distance in a session and week by 20%
20-30km: Increase distance in a session and week by 10%
Allow a rest day between each run and after a rehab day.
Change 1 thing at a time: Distance, speed, hills/stairs
Progress gradually.
Remember the following:
Everyone is different. Our anatomy, our running technique, our injury(s). Don’t go off what you read about someone else’s journey. Use basic principles and your own pain levels.
At SIM Physiotherapy we provide running assessments and tailor a running plan to you and your goals. The running plan takes into account your previous running history and previous injuries. A running plan will also incorporate a strength and rehabilitation program. If you are aiming to run a half marathron, marathon or a fun run then see SIM Physiotherapy for all your running needs.
See our expert Physiotherapy team at Frenchs Forest and Macquarie Park!