Running After Injuries: 5 Tips to Restart Your Training

People who run regularly do wonderful things for their health. No matter whether you run competitively or recreationally, there is rarely a runner who gets away injury free. Runner’s knee (or IT Band Syndrome), jumper’s knee (or Patellofemoral Pain Syndrome), or shin splints are the most well-known overuse injuries. When you are ready to start training again, the following five tips can help.

A young male runner with knee problems is lacing his shoes

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 is the most important thing. Wait until you are healthy so that it’s really fun to restart training and you can perform at your full potential.

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.

A young female runner in an urban area

2. Follow a long-term plan

When you find the right time to start running again after an injury, follow a training planThe structure helps you stick to your plan and avoid random workouts.  

Get advice from an interdisciplinary team. What does your doctor, physical therapist, nutritionist, or trainer recommend? A professional evaluation is essential for a fresh start.

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.

Get your training plan in the adidas Running app!

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 make you a successful athlete.

A young guy is doing walking lunges after a run

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.  

5. Take time for recovery

Schedule time for recovery in your training plan. Along with warm-up exercises, which prepare your muscles for the exertion during training, recovery phases are also important. Balance exercises, yoga, fascia stretching, as well as relaxing sauna sessions and massages are great to speed recovery. Make sure to give your body enough time to relax. This will help you perform better and lower your risk of injury.

Stay positive:

Mobility exercises and running drills combined with recovery periods can help you prevent injuries. Look at setbacks as a time to grow. You learn how to bounce back stronger than ever, both mentally and physically. You also learn more about yourself and your body.


adidas Runtastic Team Are you looking to lose some weight, get more active, or improve your sleep? The adidas Runtastic Team gives you useful tips and inspiration to reach your personal goals. View all posts by adidas Runtastic Team