Return to run
Come back from injury without re-injuring
Most re-injuries happen in the first 6 weeks back. The single biggest cause is ramping volume too fast — ignoring the ACWR safe zone of 0.8–1.3. Pick your injury for an evidence-based return plan, or use the calculator below for a generic safe ramp.
Stress fracture
Bone needs to remodel. Walking → walk-run → easy run progression with pain-free criteria at each stage. The most unforgiving running injury for athletes who rush.
Runner's knee (patellofemoral pain)
Most common running injury. Usually no full layoff needed — load reduction plus quad and glute medius strength. Return-to-run criteria: pain-free walking + squat.
Plantar fasciitis
Foot heel pain, worst in the morning. Eccentric calf raises, plantar fascia stretching, supportive shoes. Most don't need full layoff — pain-monitored running can continue.
IT band syndrome
Sharp pain on the outside of the knee, worst on downhills. Stop running until pain-free, then return. Glute medius strength is the long-term fix.
ACWR safe-return calculator
If you don't know your injury or you're returning from a non-specific layoff (illness, travel, life), this is the generic safe ramp. It respects the ACWR ≤ 1.3 ceiling and ramps 10% per week.
At vende tilbage til løb efter en pause er det tidspunkt, hvor atleter oftest bliver skadet igen. ACWR-modellen (akut:kronisk belastningsratio) holder ugebelastningen under skadesrisikogrænsen på 1,3. Indtast dine data — så laver vi en konservativ 8-ugers optrapning.
Det du løb om ugen, inden du stoppede.
Inklusive den uge, du stoppede. 0 hvis du har løbet i denne uge.
Din optrapning tilbage til løb over 8 uger
Løb kun i roligt tempo. Hver tur starter og slutter med 5 minutters gang. Hvis smerten stiger under eller efter en tur, gentager du ugen før — du går ikke videre.
| Uge | Km i alt | Pr. tur | Noter |
|---|---|---|---|
| 1 | 8 km | 2 km/tur | Gå-løb-intervaller; meget konservativt. |
| 2 | 9 km | 2 km/tur | Gå-løb-intervaller; meget konservativt. |
| 3 | 10 km | 2 km/tur | Sammenhængende roligt løb. |
| 4 | 11 km | 3 km/tur | Sammenhængende roligt løb. |
| 5 | 12 km | 3 km/tur | Nærmer sig belastningen før skaden. |
| 6 | 13 km | 3 km/tur | Nærmer sig belastningen før skaden. |
| 7 | 14 km | 4 km/tur | Nærmer sig belastningen før skaden. |
| 8 | 16 km | 4 km/tur | Nærmer sig belastningen før skaden. |
Planen holder sig under loftet på ACWR ≤ 1,3. Trapper du hurtigere op end det, fordobles risikoen for at få skaden igen ifølge den publicerede litteratur.
Related tools and reading
Want your return ramp adjusted to your real data?
SportPlan reads your HRV and prior load history — and adjusts the ramp when you're not recovering as expected. See your first week before you pay. €9.99/month, cancel anytime.
Educational content based on peer-reviewed sports-medicine literature. Not a substitute for in-person evaluation by a sports physician or physiotherapist. If pain persists, worsens, or shows red flags, seek professional care.
Methodology designed by Ramon Curto, MSc Exercise Physiology
Ramon Curto designed SportPlan's endurance-training methodology from exercise-physiology principles. SportPlan applies it autonomously to the information you enter and the data you choose to connect; it is not ongoing one-to-one coaching or medical care.
Last revised July 2026
- MSc Exercise Physiology
- Endurance-training methodology
- Connected training-data analysis
- Block periodization · Polarized training