Return to Running Plan: A Smart & Safe Comeback After Injury

If there's one thing running has taught me, it's how to pivot when life throws a curveball. Especially after dealing with a foot injury, I shared more about that season in my post Learning to Pivot: Run Update.) Injuries, setbacks, and unexpected roadblocks have all been part of my journey, but each time, I've found new ways to adapt and keep moving forward.

During my time off from running, I turned to biking, the elliptical, walks, and strength training to stay in shape. It wasn’t the same as lacing up my shoes and hitting the pavement, but it kept me active and helped me maintain fitness.

Once I was cleared to start running again, I knew I had to be smart about my comeback. Rather than jumping right back into my usual routine, I took a slow approach to rebuild my strength and avoid reinjury.

I also decided to make it fun by inviting a couple of my coworkers to join me. I told them, "If you’ve ever wanted to run, now is the time!" Since I was starting from scratch, it was the perfect opportunity for them to begin their own journey alongside me. Together, we created our own version of a Couch to 5K—except for me, it was a return-to-running plan post-injury.

Step 1: Rebuilding a Walking Base

Before I even thought about running, I needed to walk pain-free. My first goal was to build up to a 30-minute walk at a fast pace without any pain during or after. I did these pain free 30 minute walks every other day for a week, checking in with how my foot felt each time. Once I consistently walked without discomfort, I knew I was ready for the next step.

Step 2: A Gradual Walk-Run Plan

My coworkers and I kept each other accountable, and we followed a structured walk-run progression to build endurance safely. Here’s the plan we used:

Return-to-Running Plan (3 Days Per Week)

• Week 1

  • 5-min walk / 1-min run (Repeat x 5)

• Week 2

  • 4-min walk / 2-min run (Repeat x 5)

• Week 3

  • 3-min walk / 3-min run (Repeat x 5)

• Week 4

  • 2-min walk / 4-min run (Repeat x 5)

• Week 5

  • 1-min walk / 5-min run (Repeat x 5)

• Week 6

  • Run 20 minutes continuous

• Week 7+

  • Progress to steady 5K running: Continue running 20 minutes 2 x per week and increase the 3rd run by 5 minutes until reaching 5K distance.

Step 3: Listening to My Body

One of the biggest lessons I’ve learned from past injuries is to listen to my body and adjust when needed. If I felt any pain or discomfort, I backed off and gave myself extra recovery time. I completed week 2 twice due to soreness in my foot and took over a week off after some irritation following a walk on uneven ground. This has helped me progress without setbacks and build confidence with each run.

Step 4: Strength Training & Cross-Training

I didn’t just focus on running—I made sure to keep up with glute, core, and foot strengthening exercises to prevent future injuries. I also continued biking and elliptical workouts a couple of times a week to maintain cardiovascular fitness without added impact.

Where I Am Now

After weeks of patience, consistency, and accountability, I’ve made it back to steady running—and I’m grateful for every step. Setbacks don’t have to stop us; they can be an opportunity to grow and maybe even encourage others along the way.

If you’re returning to running after an injury, remember to take it slow and celebrate small wins. Your comeback might look different than you expected, but with the right approach, you'll get there—one step at a time.