Coming Back from Serious Injury

What To Do After You Get a Medical OK

Back to Full Speed

The time required to return to full training generally ranges from six weeks to four months; in extreme cases it may take as long as a year. You must build up the distance, frequency and intensity of your runs very gradually. Continue with alternative activities such as water running and cycling. It will take several weeks before you are running far enough or hard enough to improve your cardiovascular fitness; during this time, your hard sessions will have to remain in the pool or on the bike.

Don't attempt to increase running distance, frequency and intensity all at once. Build up the distance and the frequency first while keeping the intensity moderate. After a month of this base work, gradually add higher-intensity workouts such as tempo runs and long intervals.

A Sample Program

The schedule below is based on the recovery programs of several runners who had fractures of the tibia and metatarsals. Time off from running varied from four to eight weeks. Your own situation may differ substantially, so your training may progress at a different rate. Follow the principles discussed here and listen to your body's feedback.