Ask Our Coaches: How Do I Restart Running After an Injury?
One of the things we’ve learned from our surveys and conversations with older triathletes is that setbacks are common. Injuries, illnesses, and interruptions in training happen to almost everyone. The challenge is figuring out how to return safely while maintaining the confidence to keep moving forward.
Recently, a 73-year-old reader asked Coach Kurt Madden for advice about returning to running after an injury and several months away from consistent training.
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Question from a Reader, Age 73
Earlier this year, I injured myself while strength training. I suspect I strained a tendon behind my right knee while using a weight machine, although I can’t say for certain. The pain was significant enough that I could barely walk for a couple of weeks.
As a result, I stopped running, although I continued swimming, walking, light biking, and upper-body and core strength training.
Recently, I began trying to run again, but things don’t feel the same. I’m now experiencing pain in both knees and hips that I never had before the injury. My legs also seem weaker than they used to be. Even standing up from a chair feels more difficult.
Before the injury, I was running one or two times per week for about three miles at a time with no major issues. My goal is to return to consistent sprint-triathlon training, whether that means racing later this year or next season.
How should I safely return to running?
How can I tell whether I’m simply deconditioned or whether I need a medical evaluation?
And what should I be able to do before beginning a more structured training program?
Coach Kurt Madden’s Response
Coach Kurt Madden responded that while every injury situation is different, older athletes generally benefit from a conservative return-to-running plan.
Start with Run-Walk Intervals
Coach Madden suggests beginning with a run-walk format three times per week.
One option is:
- Run 4 minutes at an easy aerobic (Zone 2) effort.
- Walk 1 minute.
- Run 4 minutes at a moderate tempo (Zone 3) effort.
- Walk 1 minute.
Repeat this pattern for a total of 20 to 40 minutes.
However, if this feels too ambitious, Coach Madden recommends staying with a simpler 4-minute run / 1-minute walk ratio while keeping all running at an easy Zone 2 effort.
Check Your Shoes
Coach Madden also recommends making sure your running shoes are in good condition and have relatively low mileage. Worn shoes can contribute to discomfort, particularly when returning to running after a layoff.
Focus on Mobility and Stability
Rather than immediately adding more weight training, Coach Madden suggests emphasizing mobility and stability exercises, especially those involving side-to-side movement.
He recommends searching YouTube for TriDot mobility and stability exercises as a starting point.
Deconditioning Happens
According to Coach Madden, some loss of fitness and strength is expected after several months away from regular running.
While he is not convinced that every athlete in this situation needs a medical evaluation, he suggests consulting a healthcare professional if symptoms persist, worsen, or if doing so would provide peace of mind.
A Benchmark Before Structured Training
Before beginning a more structured sprint-triathlon training program, Coach Madden would like to see an athlete able to run for approximately 30 minutes at an easy Zone 2 effort with little or no walking.
Once that benchmark is reached, the athlete is likely ready to begin building toward a race-specific training plan.
Want to Get in Touch with Coach Madden?
Coach Kurt Madden is Director of Coach Development for TriDot. He is also CEO and Founder, KM Coaching and Consulting. Kurt’s credentials also include: TriDot Pool School Instructor, IRONMAN U Certified Coach, ESCI Certified Coach, and USA Triathlon Level 1 Certified Coach.
If you have questions about training, injury prevention, race preparation, or returning to the sport after time away, you can learn more about Kurt or contact him directly at (619) 701-0590. Start your free trial of TriDot here.
Have a question for one of our coaches? Contact us through the Ask Our Coaches page and your question may be featured in a future article.
Editor’s Commentary
This question caught my attention because I am dealing with a similar situation.
Earlier this year, I experienced an injury that interrupted my running for several months. Like the reader who submitted this question, I continued to swim, walk, bike, and perform some strength training. Yet when I tried to resume running, I discovered that returning to running was not as simple as picking up where I had left off.
One part of Coach Madden’s recommendation stood out to me immediately. At my current fitness level, I would not have been able to comfortably perform the Zone 3 segments he suggested. The simpler option—running four minutes at an easy effort followed by one minute of walking—was much more realistic.
That observation reinforced what may be the most important lesson in Coach Madden’s response: start where you are, not where you were.
Many older triathletes have experienced a similar setback. If you have successfully returned from an injury-related layoff, I would be interested in hearing what helped you regain your confidence and consistency.
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Join the Conversation
Have you successfully returned to running after an injury or extended break from training?
What helped you rebuild your fitness and confidence? Did you use run-walk intervals, focus on mobility work, seek professional help, or take another approach?
Share your experience in the comments below. Your story may help another senior triathlete facing a similar challenge.
And if you have a question for Coach Kurt Madden or one of our other coaches, submit it through our Ask Our Coaches page.
What has been your experience returning to running after an injury, illness, or extended break from training? Share it in the Comments below.
Medical Disclaimer
The content on SeniorTriathletes.com is for informational and educational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult with your physician or a qualified healthcare provider before beginning or modifying any exercise, training, nutrition, or recovery program—especially if you have existing health conditions or concerns.
Participation in triathlon training and related activities involves inherent risks. By using this information, you acknowledge and accept full responsibility for your health and well-being. The author and contributors are not liable for any injuries or health issues that may result from the use of this content.
I’m a former athlete who did about 25 triathlons before injuries began taking a toll, leading up to a bad run with Covid followed by back injuries/surgery that left me with six years sedentary. Now I’m getting both hips replaced. I’m now 80 lbs overweight and just turned 60. I’m determined to get my life back, lose the 80 lbs., and complete a triathlon in 2027 but I’m highly injury prone–the slightest thing sets me back. What should I do?
I’ll start small with sprint or supersprint and never expect to go above olympic again in my life (I inly ever did one half iron). I’ll read the other article, thanks.
I know Curt is a fantastic coach and athlete few of us can can ever compare with but the one thing he is missing is the actual body breakdown that occurs from his present age at 70 and what happens to mind and body when closer to 80 – just look at the numbers competing in 70 to 75 age groups and then look at the 75 to 79 and 80 to 85 — only 2- 80 plus in this years Kona and only one finished but with the aid of buoyancy shorts for the swim – allowed but not eligible for the podium.
So for those that are recovering from injuries here is what I do now – work harder on any zone 3 on bike or swim and if possible some running in the water as long as it does not hurt – when you run make sure before each run you include mobility and stretching plus self massage to prepare for the comeback – in my humble opinion running in zone 3 over 75 is almost impossible so please start slower all zone 2 and even start with one minute running and one minute walking but make sure the walking is a speed walk that takes the pounding pressure off but still gives you an honest workout. – Between 70 and 75 it was still relatively easy to get into zone 3 running but now at 79 it is almost impossible so please be wary. Until you get into your late 70s you have no idea how the body seems to automatically break down with injuries so much more prevalent – even if I did not swim and ride I believe it would be almost impossible to do any zone 3 running. It is depressing but be happy you can still do cardio.
My biggest challenge with performing at my very best at 79 is a lack of any coaches they have experienced the deterioration particularly past 70 – I have no problem for any older athlete reaching out directly at jimriley69@yahoo.com – off on my weekly 80 mile ride so at 79 I can still enjoy 5 hours of cardio. – but always do an hour of mobility and stretching first. —GOOD LUCK to all those who love to work out and as long as you can expect decreases in performance enjoy every second of the journey of old age. This is the only way to keep the old person out !!
I know my workout regime is in the top 1 percent of 79 year olds and although frustrated with slowly declining performance I believe I have found what is possible and my motto is to work out as hard as is humanly possible without injury and accept decline in performance.-some days it does suck !!
I sent you a long repsonse but it came back -seems I need to do it in this format as just sending to email a big mistake – took some time so need to motivate myself to redo it as do not know how to find it now as will not open -bummer
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