After an injury or a long break, the body needs time to get used to running again.
Start with walking and running
Many people start with short intervals of walking and easy running. Increase a little at a time, and let the body's response decide when you take the next step.
Follow the response
- Note how the body feels before, during and the day after a session.
- If it is calm, you can build a little further.
- If it reacts, take a step back instead of pushing on.
Follow your health professional's advice
If a physiotherapist or doctor has given you a plan, follow it. An app can help you stay on track, but it cannot examine you.
Apps that help
Exakt Health has rehab plans for common running injuries that end with a walk-run return. PFU Running Coach lets you check in on how your body feels after each run, but has no rehab plans. Runna has plans for returning after injury.
Apps in the comparison
Read next
- Running with a niggle: when to hold backA small ache while running? How to tell when it is fine to keep going, when to hold back, and when to get it checked.
- What to look for in a running app when you are injury-proneNot all running apps care about your body. Five things to look for if you often get niggles or injuries.