Most running re-injuries happen because volume climbs faster than tissue capacity. A graded return protects the gains you made during rehabilitation.
Clear these markers first
- Pain-free walking for 30 minutes
- 30 single-leg calf raises on the affected side
- Comfortable hopping for 30 seconds
A simple four-week build
- Week 1: run/walk intervals, 1 minute on, 2 minutes off, three sessions.
- Week 2: 2 minutes on, 1 minute off, three sessions.
- Week 3: continuous easy running, 10-15 minutes.
- Week 4: increase weekly volume by no more than 10 percent.
Respect the 24-hour rule
Mild symptoms during a run that settle within 24 hours are acceptable. Pain that lingers, worsens or changes your gait means you should step back a stage and get reviewed.
Need a personalised plan?
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