Q: How often can I run?

When you first come back from injury, running only 2 to 3 times a week is usually best, as it can be tricky to fit in enough recovery time if you do more sessions. Leave at least 48 hours between your runs (e.g., run every second day). If you’re unsure , err on the side of caution and start with only 2 sessions, at least 72 hours apart.

Question 1

The benefits of a run-walk plan

Accepted Answer

Running produces high-impact, explosive forces in your legs. Your injury will initially not have the endurance to sustain these forces for long periods.

Alternating between short running intervals and recovery walks allows you to test your injury's tolerance to running and build up your running endurance safely.

Question 2

Warming up prevents injuries

Accepted Answer

A good warm-up helps prevent injuries and improves your performance. Always try to incorporate warm-up exercises before you start your running session.

The warm-up exercises in the app help you to:

Activate your running muscles
Actively stretch your muscles through full ranges of motion
Lubricate your joints

Question 3

Keep your pace easy

Accepted Answer

Fast running or high-intensity training sessions, such as hill workouts, produce much larger forces than easy running. This is why it usually works best to avoid high-intensity training sessions until you've restored your full easy running strength and endurance.

You know you’re running at the correct pace if:

You can speak full sentences without getting out of breath, or
Your heart rate remains in Zones 2-3, or between 60% and 80% of your maximum.

Question 4

How often can I run?

Accepted Answer

When you first come back from injury, running only 2 to 3 times a week is usually best, as it can be tricky to fit in enough recovery time if you do more sessions. Leave at least 48 hours between your runs (e.g., run every second day).

If you’re unsure, err on the side of caution and start with only 2 sessions, at least 72 hours apart.

Question 5

What if I find the running sessions too hard?

Accepted Answer

If the suggested run intervals feel too long or too many, adjust them during the run:

Focus on keeping your pace slow — you should be able to have a conversation without getting out of breath.
Run for as long as you feel comfortable, then finish the rest of that interval by walking.
Repeat that session until you can easily manage the suggested durations.

Question 6

Cooling down helps with recovery

Accepted Answer

A cool-down routine helps your heart and lungs recover more quickly. Stretches help loosen up muscles that may have tightened during the session.

In addition, foam rolling can help reduce muscle soreness (DOMS) in the days following training, especially after hard sessions.

Injury comeback running plans