An injury can be frustrating – especially for passionate runners. But with the right approach, the path back to running can be not only safe but also sustainable. These five tips will help you resume your training in a structured and healthy way:
Expert: Dr. Valeria Heller, specialist in General Internal Medicine and Sports Medicine SEMS Medbase Abtwil
1. Find the right time to resume
Resuming your training depends on the type and severity of your injury. Important: start only when acute inflammation has subsided and the pain is gone. If you’re unsure, consult your doctor or your physiotherapist. Even if it’s hard: give your body the time it needs. Avoid using painkillers to train through discomfort – pain is a warning signal. Pushing too hard too soon can lead to setbacks or chronic issues.
2. Identify and correct muscular imbalances
An injury often creates muscular imbalances. The body compensates by putting more strain on other areas, which can cause new problems. Often, such an imbalance was even the original cause of the injury. Before you start running again, you should correct any imbalances. Get advice from physiotherapists or sports trainers on exercises for strength, coordination and mobility.
3. Maintain endurance through alternative sports
Even if you can’t run right away: you don’t have to lose your endurance. Low-impact sports like cycling, swimming, aqua jogging or training on a cross trainer keep your cardiovascular system active – without overloading the injured area. A particularly useful tool for resuming is the Anti-Gravity Treadmill (AlterG). It reduces the body’s load while running and enables early, controlled training.
4. Start running again carefully
Once the preparation phase is complete, you can gradually return to the running track. A good start is to do some Nordic Walking sessions before moving on to short, easy runs – around 20 minutes at low intensity is a good start. Listen carefully to your body: if pain occurs, reduce the load or take a break. Your body will clearly tell you when it’s (still) not ready.
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5. Build up training with moderation
When you can run short distances without discomfort, you can gradually increase the workload. Important: plan adequate recovery time between sessions. The first sessions after an injury should focus on base endurance. More intense sessions should only be introduced when you can run an hour comfortably and without problems. How quickly you regain your previous form also depends on how fit you were before the injury – those with a good endurance base often return faster.
What is Medbase?
Medbase is the largest multidisciplinary sports medicine network in Switzerland and offers specialized sports medical services for athletes, clubs and sports federations at all levels in sports medicine, sports physiotherapy, performance diagnostics and training consultation.