Resume running after an injury

Resuming is the riskiest moment: the desire to get back to your level pushes you to go too fast, and that's when you relapse. The good news: a well-managed return is simple, it mainly requires patience and consistency.

Golden rule: zero pain

No pain should appear during the session or the next day. If it does, you reduce. Pain is not something to "push through": it's a signal, not an opponent.

Start by alternating walking and running

After a real break, you don't go back to continuous sessions. You alternate: for example 1' running / 1' walking, repeated, then you gradually increase the running portion over the following sessions. This is the principle of progressive return methods (like "runner's clinic"): rebuild tissue tolerance before seeking pace.

Increase load slowly

Maximum +10% volume per week, staying in easy endurance (easy). No speed sessions or hills at first: first easy volume, intensity will come later.

Maintain fitness differently

Cycling and swimming allow you to maintain cardio without the impact, while running builds back up slowly. Add strength training to solidify what gave way.

Watch the right signals

Resting heart rate, sleep, HRV, how you feel: they tell you if your body is coping. At the slightest warning sign, you slow the progression.

An automatically managed return

Sports Coach AI builds your return session by session based on your real data: it increases the load when you're coping, reduces it when you're fatigued, and keeps running under control. Ideal for coming back competitive without relapsing.