Introduction
Returning to running after injury can be daunting, especially if you’re balancing work, family, and the frustration of being side-lined. As an experienced ultra runner and coach, I’ve helped many athletes navigate setbacks and come back stronger. In this guide, I’ll share practical, science-based advice for a safe, sustainable comeback.
Common Injuries that Side-line Runners
Many of my clients, especially busy women aged in the 40-60 age bracket struggle with knee, hip, or back pain at some point. These injuries are often due to training load, life stress, or simple overuse. Understanding your injury is the first step to a successful return.
Why Rushing Back Can Set You Further Behind
It’s tempting to jump back into your usual routine, but returning too soon risks aggravating your injury or causing new issues elsewhere. I’ve seen athletes lose weeks or even months by skipping proper progression. I get it, you are worried you won't be ready for your event, but undertrained is always better than injured, patience is your ally.
The PFM Approach: Personalised Comeback Coaching
Every runner’s comeback journey is unique. My coaching starts with a detailed assessment: health, injury history, lifestyle, and goals. I adapt your plan weekly, sometimes daily based on feedback, pain levels, and recovery markers like HRV or soreness. This human, science-informed approach reduces risk and maximises your chances of long-term success.
Practical Tips for a Safe Return
- Start with walk run intervals, not continuous runs.
- Monitor soreness, motivation, and sleep, these are early warning signs.
- Prioritise strength and mobility work, even if it means less running.
- Keep easy days truly easy, avoid the “grey zone”.
- Log feedback after every session (I monitor each workout and additionally use weekly forms and check-ins).
For my athletes I use a simple guide to help them assess:
- GREEN - All feels fine with no concerns - ready to progress training.
- AMBER - Some discomfort but it doesn't alter running form, worsen during or after a workout. Monitor carefully and adjust training to allow recovery.
- RED - Discomfort or pain which alters running form, discomfort increases during or after a run. Stop the workout and seek advice, training modification almost certainly required.
When to Seek Professional Support
If pain impacts your running form, persists, worsens, or affects daily life, it’s time to consult a medical professional. For tailored training adjustments, consider a free consultation with a coach who understands injury recovery.
Frequently Asked Questions
How soon can I start running again?
It depends on your injury, healing progress, and life demands. I help clients set realistic timelines and adjust as needed, we are all individuals and there is no one size fits all approach.
What if I feel pain during a run?
Stop, log the pain, and notify your coach. Sometimes a simple tweak or extra rest is all that’s needed. For my athletes we follow the RED, AMBER, GREEN approach outlined above.
Can I still train for my goal race?
Often, yes - with modifications. I specialise in adapting plans for runners with setbacks.
Conclusion & Call to Action
Returning from injury isn’t just about getting back to your old mileage, it’s about building a stronger, more resilient foundation. If you’re ready for a personalised, science-backed comeback plan, book a free consultation with PFM Coaching today.