Walk-run return after an injury or an illness
TL;DR
After four weeks or more without running, or with an injury that is not cleared, restart with two runs a week at most. Week 1 is 20 to 25 minutes of walk-run on flat ground, then add about five minutes per session each week. Pain up to 5/10 during and after the run is acceptable, no more than 5/10 the next morning, and nothing should rise from one week to the next. Beyond that, swap the run for a ride. Keep your bike or cross-training: it holds your fitness while the tissue catches up.
Why your last run matters more than your average
A training history averaged over two months can describe a runner who no longer exists. Someone who ran an hour two months ago and then spent six weeks on the bike with a sore Achilles is not a runner who runs an hour. That is why a return starts from the date of your last run, not from your average week: from four weeks without running, the plan opens as a return.
Week by week: the ceilings
Two runs a week at most during the return. Week 1: a weekday run of 20 minutes and a longer one of 25 minutes, both as walk-run (alternate very easy running and walking by feel). Week 2: 25 and 30 minutes. Week 3: 30 and 35. Week 4: 30 and 40. After that, about five more minutes a week. These are ceilings, not targets: a shorter run on a bad day costs nothing.
The pain rule
This comes from the pain-monitoring model used in the conservative management of Achilles tendinopathy (Silbernagel, 2020). Pain up to 5 out of 10 during and after the run is allowed. The next morning, it should be no higher than 5 out of 10. And the trend matters most: pain must not rise from one week to the next. If any of the three fails, the next run becomes a ride and you talk it through with your coach, or with a physiotherapist if it persists.
After an illness
The same caution applies after a long illness: the aerobic system often feels ready before the legs and tendons are. If your doctor has told you not to run yet, the plan contains no run at all, only cross-training, until you are cleared. Chest pain, dizziness, palpitations or unusual breathlessness mean you stop at once and see a doctor.
Frequently asked questions
How long should a walk-run return last?
The walk-run itself is week 1. The return phase covers about four weeks, with two runs a week at most, before the plan opens up to your usual frequency.
How much pain is acceptable when returning to running?
Up to 5/10 during and after the run, no more than 5/10 the next morning, and no increase from week to week. Above that, ride instead of running.
Can I keep cycling during my return to running?
Yes, and you should: the bike holds your aerobic fitness while the injured tissue adapts to impact. Leo keeps your rides in the plan during the return.
Does Leo detect a layoff on its own?
Yes. Leo reads your synced activities: if your last run is four weeks old or more, or if you declared an injury that is not cleared, the new plan opens as a return without you having to ask.
Coming back after a break?
Leo reads when you last ran, opens your plan as a walk-run return and keeps your rides in it. You tell him how the pain evolves, he adjusts the next week.
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General information, not medical advice. Consult a sports physician for injury or health concerns.
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