Returning To Running Protocol: Post Injury

Updated: Oct 11, 2018

A proper transition back into running is essential to the proper rehabilitation of your body after an injury. Go easy and gradual.


Step 1:

Rest – Rehab – Cross train


Step 2:

Work up to 30 minutes of brisk walking – PAIN FREE!


Step 3: Daily Increases

Day 1:

  • 14min walk – 2min run -14min walk

Day 2:

  • 12min walk – 2min run – 2min walk – 2min run -12min walk

Day 3:

  • 10w-2r-2w-2r-2w-2r-10w

Day 4:

  • 8w-2r-2w-2r-2w-2r-2w-2r-8w

Day 5:

  • 6w-2r-2w-2r-2w-2r-2w-2r-2w-2r-6w

Day 6:

  • 4w-2r-2w-2r-2w-2r-2w-2r-2w-2r-2w-2r-4w

Day 7:

  • 2run – 2walk for 30 minutes

*Days 1 – 4 can be done back to back *Days 5 – 7 require a rest day between workouts *If you stay symptom free, step 3 (day 1-7) is a 10 day protocol!


Step 4:

Repeat Day 7 with increasing intensity (ie- faster) for 5 workouts, and 1 day rest between each workout.

*If you stay symptom free step 4 is a 10 day protocol


Note: This is a progressive protocol to strengthen your injured tissue. If you want to maintain general fitness above and beyond this, you must cross train for it!!! Bike, weights, swim, elliptical trainers, etc…



©2017 Footjax Orthotics, Mount Royal University, Calgary,  403-440-6917   lee@footjax.com 

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