Use clear criteria—not the calendar—to guide your comeback. Progress only when your body meets the soreness rules and hold easy effort throughout.
01Clearance & Mindset
Criteria over calendar. Progress when your body meets clear signs—not just because another week passed.
- Get checked if pain changes your gait, you have swelling, night pain, or numbness/tingling.
- Set expectations: The goal is a durable return, not a fast one. Repeating a step is success, not failure.
- Keep runs easy: Nose‑breathing conversational pace for all running until you’re comfortably continuous.
02Soreness Rules (Progression Criteria)
- During: Pain ≤ 2/10, does not escalate while running.
- After: Symptoms return to baseline within 24 hours.
- Next morning: No limp; stiffness settles after a few steps.
- Swelling: Same or less than the day before.
Fail any rule? Step back one level, take 24–48 hours of low‑impact work (bike, swim), and retry.
03Prep Phase (Before Running)
Spend 3–10 days (or more) here—there’s no rush. Move on when you can do all items below without pain > 2/10 during and the day after.
Movement
- Walk 30 minutes briskly, no limp.
- Single‑leg balance 30–45s each side.
- Optional: 3×20 light pogos (ankle hops).
Strength (daily or EOD)
- 3×12 calf raises (straight‑ and bent‑knee).
- 3×12 glute bridges or hip thrusts.
- 3×8–10 split squats (each side, bodyweight).
- Side plank 3×20–30s each side.
Mobility & Care
- 5–10 min gentle mobility (ankle, hips, T‑spine).
- Sleep 7–9 h; eat enough to recover.
- Low‑impact cardio: bike/elliptical 20–30 min.
04Run–Walk Return Plan
Run 3 days per week on non‑consecutive days. If a level feels tough or you violate the soreness rules, repeat or step back.
| Level | Session | Total Time | Advance When… |
|---|---|---|---|
| 1 | 10× (Run 1 min • Walk 2 min) | ≈30 min | Complete twice meeting all rules. |
| 2 | 8× (Run 2 min • Walk 2 min) | ≈32 min | No escalation & next‑day baseline. |
| 3 | 6× (Run 3 min • Walk 2 min) | ≈30 min | Comfortable, steady breathing. |
| 4 | 5× (Run 4 min • Walk 2 min) | ≈30 min | Form stays light & relaxed. |
| 5 | 4× (Run 5 min • Walk 2 min) | ≈28 min | Completes two sessions easily. |
| 6 | 3× (Run 8 min • Walk 2 min) | ≈30 min | Ready for longer continuous running. |
| 7 | 2× (Run 12 min • Walk 3 min) | ≈30 min | No next‑morning stiffness increase. |
| 8 | Continuous easy jog 20–30 min | 20–30 min | Hold conversation; consider increasing by 10–20%/week. |
Tip: Treadmill can be helpful early (flat, controlled). As you improve, reintroduce varied outdoor surfaces.
05Strength Menu (2×/week)
Lower Body
- Goblet squat 3×8–10
- Romanian deadlift 3×8–10 (dumbbells)
- Step‑ups 3×8 each
- Calf raises 3×12–15 (straight & bent knee)
Core & Stability
- Side plank 3×20–40s each
- Dead bug 3×8–10 each
- Hip airplane or single‑leg RDL 3×6 each
- Optional: light plyos (pogos/skips) when pain‑free
Keep 1–2 reps “in reserve”—we’re building resilience, not maxing out.
06Cross‑Training & Recovery
- Bike, swim, or elliptical on non‑run days (20–45 min easy).
- Mobility 5–10 min most days; gentle foam rolling if you like.
- Prioritize sleep and consistent nutrition—especially carbs around training and 20–30 g protein after.
07Technique Tweaks & Footwear
- Run tall with a slight forward lean from the ankles; keep steps light and quiet.
- Shorter, quicker steps often reduce joint load—let cadence rise naturally as pace increases.
- Rotate 1–2 pairs of comfortable shoes; avoid sudden changes (e.g., extreme drops) during rehab.
- Build up hills and speed after you’re comfortable at Level 8 for 2–3 weeks.
08Flare‑Up Plan
If pain > 3/10 during running, lingers > 24 h, or alters your stride: stop the session, switch to low‑impact cardio for 48–72 h, resume at the previous successful level, and consider consulting a clinician.
- Check recent changes: surfaces, shoes, volume spikes, intensity, sleep or stress.
- Use short walks, gentle mobility, and optional ice/heat for comfort.
09FAQs
Do I need to be 100% pain‑free before I run? Not necessarily—many protocols allow mild, non‑worsening discomfort (≤2/10) that settles within 24 h.
When should I see a professional? Red flags include night pain, significant swelling, joint locking/catching, sudden sharp pain, or persistent focal bony pain (e.g., shin).
When can I add speed work? After you’ve run continuously for 30–40 min, pain‑free, for 2–3 weeks. Start with short strides or gentle tempos.
How fast should I increase volume? 10–20% per week is a sensible ceiling, with cutback weeks as needed.
Last updated: August 27, 2025
Disclaimer: This guide is general information only and not a substitute for medical advice. If symptoms persist or worsen, seek professional care.