Sports · 22 September 2025 · 7 min read
The unglamorous return-to-running plan we actually use
A structured, boring, unbelievably effective way back from most lower-limb injuries.
Most return-to-run programs fail for the same reason: they skip the boring middle. People move from 'walking is fine' to '5k on Saturday' with nothing in between.
The plan we use looks less like a training program and more like a graduated tolerance test. Walking with intent. Short, easy jogs on flat ground. Time on feet before intensity.
The rule of thumb: if a session leaves symptoms elevated 24 hours later, the next session drops one step, not zero. Progress is not linear and shouldn't be.
It is unglamorous. It also works.
This piece is for general information. It isn't a substitute for a proper assessment — if something's bothering you, come in and let's have a look.