Re-building your endurance after an injury Part 1: Return to Running

In part 0, I covered a cross-training plan for endurance training.

Once you’re cleared for running we can begin to build your tolerance to running.

I coach runners through this with walk-run progressions.

Here’s how I build a walk-run progression for a runner:

Your first goal when building back your running is nailing a 30 min run.

The way we can get there is with walk-run intervals.

Some coaches seem to hate them - I love them.

Mainly because walking is time on your feet.

The goal with a walk-run progression is to slowly extend the duration that you can run with small walk breaks. Your walk breaks will serve as a mental and physical check-in. If you have a decent endurance engine then running should feel quite easy on your aerobic systems.

But will likely be challenging on the injury site and mechanical systems.

Slowly build up how long you can run

Here’s your progression (save this so you don’t forget it):

1. Run 1 min + Walk 4 min x4
2. Run 2 min + Walk 3 min x4
3. Run 2 min + Walk 2 min x5
4. Run 3 min + Walk 2 min x4
5. Run 4 min + Walk 1 min x4
6. Run 5 min + Walk 1 min x4
7. Run 6 min + Walk 1 min x3
8. Run 7 min + Walk 1 min x3
9. Run 8 min + Walk 1 min x2
10. Run 9 min + Walk 1 min x2

How to use this progression:

➔ Run 3x per week (2-3 at each level)

➔ Keep it easy

➔ Maintain your cross-training

Run 3x per week

The best way to build tolerance for running is to do it frequently.

You want enough rest between each run that if anything gets aggrevated it calms down. But not so much rest that you’re never challenging the system.

I find the perfect balance is 3x per week.

This also ensures that there is no back-back days yet (those will come with time).

When you’re looking at the progressions above you should aim to do at least each progression twice (3x if there is any pain on either one).

This way we know you are adapting to the new level of running.

Keep it easy

All of the running in this progression should be easy.

Forget about zones, paces, HR, etc.

Just try to run as easily as you can. Pushing the pace is an extra irritant for your injury. Don’t worry about speed at this point.

Additionally, make sure you warm-up and cool-down for 5-10 mins of walking.

Maintain your cross-training

In this phase, the running will feel like it’s not a workout.

It can be helpful to re-frame it to being a controlled dose of rehab. You will be using your cross-training as a way to maintain and build fitness.

Running will feel like work again soon enough.

Following this framework should progress you to being able to run for 30 mins continuously (maybe with a short walk at halfway).

On Sunday we will talk about building more volume.

That’s all for today

Chandler