Returning to Running
Injury Prevention & Recovery Tips from PhysioPM Townsville
Are you looking to return to running after an injury or a long break? Whether you’ve taken time off due to an injury, a busy schedule, or lost motivation, jumping straight back into your previous pace and distance can increase your risk of injury.
At PhysioPM in Townsville, we help runners of all levels safely return to training, prevent injuries, and improve performance. This guide will cover:
✅ Common running injuries
✅ How to safely restart running
✅ Progressing your running program
✅ How to increase running speed without injury
Why Is Returning to Running So Hard?
If you've taken a break, you might feel like your fitness has taken a big hit. This is because your body adapts to both exercise and rest. When you stop running, changes occur:
Cardiovascular fitness declines → You get out of breath more quickly.
Muscles and tendons weaken → Increased risk of strains and overuse injuries.
Cartilage and joints lose their tolerance for impact → More susceptibility to pain and stiffness.
Bone strength decreases → Higher risk of stress fractures and shin splints.
This means that if you jump straight back into your old training routine, your risk of injury significantly increases.
Common Running Injuries
Runners often experience:
🦵 Muscle strains & tears
🔄 Tendinopathies (tendon injuries)
🦴 Bone stress injuries (shin splints, stress fractures)
🦶 Joint irritation & inflammation
These injuries are particularly common at the start of the new year, during sports pre-season, or after increasing training too quickly.
The two biggest causes of injury?
🚀 Too much, too soon (increased volume or speed too quickly)
📅 Too often, without rest (not allowing the body to recover)
Muscles take 5-8 weeks to gain strength, and bones take at least 3 months to adapt. This is why proper planning and gradual progression are crucial when returning to running.
How to Start Running Again Safely
Step 1: Identify Your Starting Point
Before you lace up your running shoes, ask yourself:
❓ How much running were you doing before? (Marathons vs. occasional jogs)
❓ How long has it been since you last ran?
❓ Have you been active in other ways? (Cycling, gym, walking)
If you’re recovering from an injury, you should also consider whether your body is ready for running. At PhysioPM Townsville, we use functional strength tests such as:
✔️ Single leg calf raise test
✔️ Single leg squat test
✔️ Double leg hop test
✔️ Single leg hop test
Your return-to-run program should be slightly conservative to prevent injury. A great place to start is:
🏃 5 rounds of (30 sec jog / 30 sec walk) at a slow, comfortable pace
If this goes well, gradually progress by increasing either:
✔️ Duration (e.g., 45 sec jog / 45 sec walk)
✔️ Repetitions (e.g., 6-7 rounds instead of 5)
How Much & How Often Should You Run?
General guidelines for returning to running:
Start with 2-3 runs per week to allow recovery.
Avoid back-to-back running days initially.
Listen to your body:
🔹 If pain lasts more than 24 hours → Reduce intensity.
🔹 If soreness lasts more than 2-3 days → Take extra rest.
Building mileage too quickly = increased risk of injury. Time and consistency are your best allies.
How to Increase Running Speed Without Injury
How fast should you run? It depends on your goals.
🏃 For general fitness or enjoyment:
Start with a steady, conversational pace (where you can talk without gasping for breath).
⚡ For sports or competitive running:
Once you’ve built a solid aerobic base, introduce speed sessions (e.g., interval training) and sprinting, once every 1-2 weeks.
Example speed session:
✅ Warm-up jog → 4-5 rounds of 30 sec fast run / 1 min walk → Cool-down jog
Speed work puts more strain on the body, so progress gradually and ensure adequate recovery.
Key Takeaways: Returning to Running Safely
✔️ Injuries are complex – Factors like diet, sleep, stress, and training load all play a role.
✔️ Assess your starting point – Don’t jump back into high mileage too quickly.
✔️ If injured, seek expert advice – A physiotherapist can guide your recovery plan.
✔️ Progress gradually – Increase volume and intensity slowly to avoid injury.
✔️ Listen to your body – Pain is a sign to adjust your training.
✔️ Be patient & consistent – Sustainable progress beats rushing back too soon!
Need Help Returning to Running? Contact PhysioPM Townsville!
If you’re experiencing pain, recurring injuries, or difficulty progressing your running, our experienced team at PhysioPM in Townsville can help.
📞 Call us today or book an appointment online to get a personalised running assessment & rehab plan!
