Resuming running after an injury

The comeback is the riskiest moment: the desire to regain your fitness drives you to go too fast, and that's when you relapse. The good news: a well-managed comeback is simple, it mainly requires patience and consistency.

Golden rule: zero pain

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

Start by alternating walk and run

After a real break, you don't go back to continuous runs. You alternate: for example 1' run / 1' walk, repeated, then you gradually increase the proportion of running in 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 fast sessions or hills at first: start with easy volume, intensity will come later.

Maintain fitness differently

Cycling and swimming allow you to maintain cardio without impact while running builds back slowly. Add strengthening to solidify what gave way.

Monitor the right signals

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

A comeback managed automatically

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