Coming Back Stronger: Returning to Running After Injury

Injuries can be frustrating setbacks, especially when you're used to moving your body regularly. But if you’re returning to running after an injury, especially something serious like a bone stress injury, it's essential to approach your comeback with care, patience, and the right support system.

First Step: Medical Clearance

Before you lace up your shoes, make sure you've received full clearance from your doctor or healthcare provider. This is particularly important if you're recovering from bone-related injuries like stress fractures. Returning too soon can cause further damage and delay your recovery even longer. Your health professional will help ensure your body is structurally ready to handle the load of running again.

Start Slow, Prioritize Recovery

Once you have the green light, it's time to rebuild and that begins with a slow, measured approach. This is where working with a coach can be incredibly helpful. Your training plan should start with walk and run intervals or short, easy efforts, focusing more on quality of movement and how your body responds rather than mileage or pace.

You can work toward a future race goal, but racing shouldn't be the immediate priority. The main focus should be on restoring consistency, avoiding setbacks, and gradually increasing strength and volume. There will always be another race. What matters most is creating a foundation for long term success.

Focus on Fueling

Coming back from injury isn't just about building your running back up. Your nutrition plays a huge role too. Fueling properly is key for tissue repair, bone health, and supporting your training. Make sure you’re eating enough to meet your energy needs and prioritizing foods rich in:

• Protein for muscle repair

• Calcium and Vitamin D for bone strength

• Healthy fats to reduce inflammation

• Carbohydrates to support your workouts and recovery

Under fueling, especially during recovery, can increase your risk for re-injury. Don’t be afraid to eat more than you were during your time off. Your body is working hard to rebuild.

Build for Longevity

Getting back to running after injury is more than just hitting a certain pace or distance again. It's about creating a sustainable, long term path forward. Listen to your body, stay consistent with recovery habits like mobility and sleep, and celebrate the small wins along the way.

The goal isn’t just to get back. It’s to stay back.