Coming back from injury is one of the hardest - and most important - parts of a runner’s journey. The urge to jump straight back into training is strong, but the smartest approach is gradual, structured, and focused on protecting your body for the long term.

The first step is always clearance: make sure you’ve had the green light from a doctor or physio, especially after major injuries. From there, the focus shifts to building back steadily. That means starting small, testing your readiness with simple walk-run sessions, and only adding distance or intensity when your body feels comfortable. Progress should feel measured, not rushed.

Consistency matters more than speed of progress. Add your sessions to your calendar to make running part of your routine again, and consider keeping things social - whether that’s joining a club, running with a friend, or finding an accountability partner. Beyond running, cross-training, mobility, and strength work are invaluable tools to restore balance and protect against reinjury.

Think of this phase as rebuilding your foundation. Every careful step forward helps restore confidence, resilience, and enjoyment in your running. With the right plan and a little patience, you won’t just return - you’ll come back stronger.