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.

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.

As I write this, I have only recently begun applying a gradual return-to-running approach. By the time this article appears in our August newsletter, I hope to share what I have learned from following Coach Madden’s advice, including what worked, what didn’t, and whether I was able to rebuild toward his goal of running 30 minutes continuously at an easy effort.

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.

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.

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• Category: Ask Our Coaches, Rest & Recovery, Running