Written by Daulton Rutter, DPT, OCS, CVT, Clinic Director
Article
Exercise, Injury Prevention, Injury Treatments, Running
Have you recently sustained a serious injury or illness that has kept you from being able to run? Or are you recovering from a surgery? If you’re feeling the itch to return to running, but aren’t quite sure how to approach it, this blog is for you! As a physical therapist, I regularly guide runners through structured, progressive return-to-running programs designed to rebuild endurance safely and reduce the risk of injury.
Key Principles for Returning to Running Safely
1. Start with a Jog/Walk Program
Jumping back into continuous running puts stress on healing tissues before they’re ready. A jog/walk method provides controlled exposure to impact, letting your body gradually adapt.
Example Starting Points:
*Above table adapted from Ohio State University Wexner Medical School Center
Initially, avoid running on consecutive days to allow your body time to adapt and reduce the risk of re-injury. If you feel increased soreness or pain, do not progress to the next phase and even consider dropping down one phase if needed. It’s important to listen to your body!
2. Increase Total Time Before Speed or Intensity
Many runners make the mistake of chasing pace early in their return, but endurance and tissue resilience need to come first. Progress by gradually increasing your jogging intervals and overall session time before introducing hills or speed work.
General Rule:
- Increase total session time or jogging intervals by around 10–20% per week, only if you’re pain-free and recovering well
3. Consider Cross-Training to Maintain Fitness
Low-impact activities like cycling, swimming, or rowing can help you rebuild cardiovascular endurance without the repetitive impact of running. Cross-training is a great option on non-running days, especially early on.
4. Don’t Skip the Warm-Up and Cool-Down
A proper dynamic warm-up primes your muscles, joints, and nervous system for running, lowering injury risk. After your run, cool down gradually and stretch to help manage stiffness.
Simple Warm-Up Routine (5–10 minutes):
- Leg swings
- Walking lunges
- High knees
- Butt kicks
5. Work with Your Healthcare Provider for Clearance
For serious injuries, surgeries, or illnesses, always consult your doctor, physical therapist, or surgeon before restarting running. They can ensure your body is ready, provide restrictions if needed, and guide your progression safely.
6. Be Patient — Compare Progress to Where You Are Now, Not Where You Were
It’s tempting to compare your pace, endurance, or weekly mileage to your pre-injury self. But rushing back to your old benchmarks increases your risk of reinjury. Focus on gradual progress, small wins, and rebuilding your foundation the right way.
Final Thoughts
Returning to running after injury, illness, or surgery requires patience, structure, and listening to your body. A gradual jog/walk program, combined with smart progressions, rest, cross-training, and professional guidance, sets you up for a strong, injury-resistant comeback.
At HARTZ PT we have a running clinic designed for runners of all experience levels. Led by myself & David Snyder, DPT, both active runners & licensed physical therapists with specialized training in biomechanics and running-related injuries. We help runners move more efficiently, reduce injury risk, and improve performance. To learn more about our Running Clinic, CLICK HERE.