Weekly Training Notes: The Right Way to Come Back From Injury
Practical training advice, athlete highlights, and lessons from real training blocks.
Each week I send a short newsletter to my athletes with training tips, coaching notes, and shout-outs. The goal is simple: share things that actually help people train consistently and stay healthy while working toward their goals.
Below is an excerpt from a recent newsletter.
Training Tip: The Right Way to Come Back From Injury
Coming back from injury isn’t just about being pain free. It’s about staying back.
One of the biggest mistakes runners make is assuming that once something stops hurting, it’s ready for full training. Pain usually fades before the tissue is fully prepared to handle repetitive stress again. That gap is where reinjuries happen.
Instead of thinking in terms of time, think in terms of function.
Before you run consistently, you should be able to:
- Walk briskly for 30 minutes without symptoms
- Hop or perform single-leg strength work without pain
- Move evenly side to side
Those are much better indicators than “it’s been 4–6 weeks.”
When you do return, treat it as a progression, not a flip of a switch.
Phase 1: Rebuild strength and load tolerance
Phase 2: Introduce controlled impact
Phase 3: Walk-run intervals
Phase 4: Gradually increase volume
Intensity comes last.
Most reinjuries don’t happen because someone didn’t heal. They happen because steps were skipped. Coming back well is a skill. And if you care about longevity in this sport, it’s one of the most important skills you can develop.
If you’re currently navigating a return, don’t rush it. Repeat weeks if needed. Mild soreness that resolves within 24 hours is usually okay. Sharp or worsening pain is not.
The long game matters more than one workout.
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