Coming back after injury

After an injury or a long break, come back gradually: start below where you stopped, keep it easy and let pain guide you.

• Before running: walk briskly 30 minutes and hop 10 to 20 times on the injured leg, both pain-free.
• Start with walk-run: 1 minute running, 2 minutes walking, 8 to 10 times, every other day, then lengthen the running.
• After a month or more off, restart at about half your previous volume, adding at most about 10 % a week; no fast sessions for the first 2 to 3 weeks.
• Pain up to 3 out of 10, gone by the next day, is acceptable; if it is higher, you limp or it swells, step back and see a physiotherapist.

Kadence’s Walk mode is a good first step.