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.
Voltar a correr depois de uma paragem é o momento em que os atletas mais se voltam a lesionar. O modelo ACWR (rácio de carga aguda:crónica) mantém a carga semanal abaixo do limiar de risco de lesão de 1,3. Introduz os teus dados — vamos gerar uma rampa conservadora de 8 semanas.
O que corrias por semana antes de parares.
Incluindo a semana em que paraste. 0 se correste esta semana.
A tua rampa de regresso de 8 semanas
Corre só a ritmo leve. Cada corrida começa e acaba com 5 minutos a andar. Se a dor aumentar durante ou depois de correres, repete a semana anterior — não avances.
| Semana | Km totais | Por corrida | Notas |
|---|---|---|---|
| 1 | 8 km | 2 km/corrida | Intervalos de caminhar-correr; muito conservador. |
| 2 | 9 km | 2 km/corrida | Intervalos de caminhar-correr; muito conservador. |
| 3 | 10 km | 2 km/corrida | Corrida contínua em ritmo leve. |
| 4 | 11 km | 3 km/corrida | Corrida contínua em ritmo leve. |
| 5 | 12 km | 3 km/corrida | A aproximar-se da carga pré-lesão. |
| 6 | 13 km | 3 km/corrida | A aproximar-se da carga pré-lesão. |
| 7 | 14 km | 4 km/corrida | A aproximar-se da carga pré-lesão. |
| 8 | 16 km | 4 km/corrida | A aproximar-se da carga pré-lesão. |
Este plano respeita o teto ACWR ≤ 1,3. Se subires mais depressa do que isto, o risco de recidiva duplica na literatura publicada.
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