A proper transition back into running is essential to the proper rehabilitation of your body after an injury. Go easy and gradual.
Rest – Rehab – Cross train
Work up to 30 minutes of brisk walking – PAIN FREE!
Step 3: Daily Increases
14min walk – 2min run -14min walk
12min walk – 2min run – 2min walk – 2min run -12min walk
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!
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…