A Graded Framework for Returning to Running After Injury

Most running re-injuries happen not from returning too late, but from returning at the wrong load. We use a graded framework that increases distance, then intensity, then terrain complexity — never more than one variable at a time.

Phase one focuses on pain-free walking intervals and isolated strength work for the injured area. Phase two introduces short, flat running intervals with full rest between. Phase three reintroduces pace variation. Phase four reintroduces your normal training terrain and volume.

Throughout, we're watching for a simple rule: any soreness should resolve within 24 hours and should not worsen session over session. If it does, we hold at the current phase rather than pushing forward.