Four Physio and Health

Returning to running after injury? Don’t rush the speed work!

One of the most common mistakes we see in clinic is trying to return to intensity before the body has rebuilt enough tolerance to handle the volume of running.

When returning from injury, your priority should be:

✅ Low–moderate exertion - keep your running comfortable and controlled.

✅ Building volume gradually - increase the amount of running before worrying about how fast you’re running.

✅ 10% a week is plenty - you don’t need to make big jumps in running volume. Small, consistent increases add up quickly.

✅ Consider a de-load every 5-7 weeks - periodically reducing your running volume can give your body an opportunity to consolidate the gains you’ve made.

✅ Start at the right point - your injury, current capacity and time away from running should guide where you begin. Let a professional guide you on this.

✅ Progress consistently - give your tendon, joint or bone time to adapt to increasing load.

For more significant tendon, joint or bone injuries, we generally recommend building back towards around 75% of your previous running volume before introducing dedicated speed work.

The goal isn’t simply to get you running again - it’s to build enough capacity that you can run consistently, tolerate training load and eventually return to the intensity you enjoy. 🙌

A structured return to running plan guided by a running professional, can help you find the right starting point and progress at the right pace.

Build the volume. Earn the intensity. 💪🏃‍♂️

#runningphysio #returntorun #runningmotivation