Running After Injuries: 4 Tips to Restart Your Training

Close up of a woman getting ready for a run

People who run regularly do wonderful things for their health. But whether you run competitively or recreationally, there is rarely a runner who gets away injury free (e.g. runner’s knee or shin splints). When you are ready to start training again, the following four tips can help.

Woman waiting to start her run

1. Find the right time

How do I start training again after a sports injury? First you have to wait for the right time.

Always keep the long-term goal in mind – your health and ability to perform at your full potential. If both of these are present, working out is really fun.

Starting too fast without thinking can set you back quickly. That’s why the right time to start running again always depends on how serious the injury was.

Trust the experts: listen to your doctor and follow his or her advice.

Man running on the street

2. Follow a long-term plan

When you find the right time to start running again after an injury, follow a training plan.

Get advice from an interdisciplinary team. What does your doctor, physical therapist, nutritionist, or trainer recommend? A professional evaluation is essential to steer you in the right direction.

Be sure to invest the time in choosing a training plan for running – it will really pay off in the end and allow you to fully concentrate on your goals.

Man stretching after a run

3. Be patient and believe in your goal

You are finally cleared to start running again? Awesome! But don’t go rushing into it!

It’s important to increase the intensity of your training slowly to avoid a relapse. Set individual milestones in your plan and adapt it if you run into some stumbling blocks.

A successful athlete also has to train their patience muscle. Just like when you’re training, staying focused, calm, dedicated, and getting proper support are key here – these are the factors that lead to long-term support.

Woman doing lunges

4. Learn from an injury

A lot of runners get injured because of imbalances in body statics or insufficient training and race preparation. Functional training can help you better prepare your body in a targeted way, and you can learn lessons from your injuries. Consider every pain a warning sign and find out what is causing it.  

A balanced training plan with exercises for mobility and technique combined with set recovery times will bring great benefits.

Look at setbacks as something positive – after all, they help you come back stronger than before.

Plus, you learn more about yourself and your body.




Dr. Pouria Taheri Dr. Pouria Taheri is an orthopedic specialist and trauma surgeon, sports physician, happy family man and father and an avid athlete. Whether its basketball, running, training or Bikram Yoga: "I love incorporating a variety of sports into my life." View all posts by Dr. Pouria Taheri »

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