Evidence based tips for a successful return
Are you like me—feeling that springtime motivation kicking in now that the days are longer and the weather is warming up? Maybe the recent Edgell Jog gave you a boost of inspiration, or you’re eyeing the local Park Run as a fun weekend challenge. Whatever your reason, running is a simple, powerful way to build fitness, improve your mood, and support long-term health.
At Kinetic Physiotherapy, we work with runners of all levels—from casual joggers to competitive athletes—helping them return safely and confidently to the sport they love. Maybe you’re getting back into it after a break or injury, building fitness in the off-season, or—like me—you’re a bit of a seasonal summer runner.
Whether you’re starting fresh or picking it back up again, here are some practical physiotherapy-backed tips to get you started on the right foot (literally and figuratively).Start with a solid foundation:Before you even hit the pavement, it’s worth investing in building strength and stability. Running is essentially a series of single-leg hops—and your body needs to absorb and manage impact forces with each step.
Without a strong foundation, those repetitive loads can lead to injury.
Key areas to focus on:
Glutes and hips – for pelvic control and stability
Calves and ankles – critical for shock absorption and propulsion
Core – supports your posture and efficiency
Hamstrings and quads – balance and stride control
A good return-to-run plan includes 1-3 strength sessions per week, even once your running load increases. Think squats, lunges, single-leg work, calf raises, bridges, and planks. These don’t have to be fancy—just consistent.Bonus: strength training doesn’t just help you stay injury-free—it can also make you faster and more efficient over time.
Start Short and Go Slow
When returning to running, especially after time off or injury, it’s tempting to push too hard too soon. But running is a high-impact activity—your muscles, joints, and tendons need time to adapt. Begin with short distances at a comfortable pace. You can always increase if you’re feeling good, but don’t rush it.
Interval Running is Your Friend
Run-walk intervals are an excellent way to build endurance safely, particularly early on. Try something like 1-minute run / 1-minute walk for 5 -10 times and gradually adjust as your fitness builds. This method reduces overload and lets your body ease back into impact.📈
Follow the 10% Rule (But Stay Flexible)
A common guideline is to increase your running volume by no more than 10% per week. This helps reduce the risk of overuse injuries. That said, it’s not gospel—listen to your body. Some people might need to increase by 5% and some might be okay to increase by 15%. If you’re sore or fatigued, it’s okay to scale back for a few days.
Stay Consistent: Aim for 2–3 Runs per Week
Consistency matters more than intensity when you’re returning. Short, regular runs are more beneficial (and safer) than sporadic, high-effort sessions. Build a routine and let your body adjust gradually.
Warm Up, Cool Down, Recover
Never underestimate the importance of preparing your body for movement. Try:
Dynamic warm-ups (e.g., leg swings, high knees, glute activation)
Cool-down walks and gentle stretching
Rest days built into your week
These help prevent injury and improve performance. And remember, fitness gains happen during recovery—not just during the run.
Get Checked Early
If you’re returning from injury—or even if you’re not, but something just doesn’t feel right—get it looked at sooner rather than later. Often, small issues can be managed easily early on. Left unchecked, they can become bigger roadblocks.
Final Thoughts: Build a Running Habit That Lasts
Whether you’re chasing a new personal best, joining a local fun run, or just enjoying the feeling of moving outdoors again, running can be a powerful and sustainable way to stay healthy. But the key to success is staying injury-free and building gradually.If in doubt, chat with a physio. We can help identify any strength, mobility, or technique issues and tailor a plan to get you back to running confidently.So get out there, enjoy the sunshine, and take it one step at a time!
Get Back to Feeling Like Yourself
At Kinetic Physiotherapy and Rehabilitation, we service the Bathurst and Blayney region. We’re here to help you move better, feel better, and get back to doing the things you love—whether that’s lifting your kids, working pain-free, or enjoying the outdoors around Mount Panorama.
📞 Call us today on 0447 105 361
🖱️ Or book online anytime at kineticphysiorehab.com
