Returning to Running Safely: Advice from a Kinesiologist

After an injury, a long break, or changes in your routine, getting back to running can feel daunting. At our kinesiology clinic, we help every runner – from beginners to marathoners – restart safely, progressively, and sustainably. Here are our top tips to help you get back on track under the best conditions.

🧠 1. Assess Your Starting Point

Before lacing up your shoes:

• Take stock of your current physical condition.

• Consult a professional to identify muscle imbalances or mobility restrictions.

• If you’re recovering from an injury, ensure complete healing has been confirmed by a kinesiologist or healthcare professional.

🦵 2. Build Strength Before You Run

Running puts significant stress on your legs, core, and back. To reduce injury risk:

• Include targeted strength training (glutes, quads, hamstrings, calves, abs).

• Work on balance and joint stability, especially around ankles, knees, and hips.

  

📈 3. Progress Gradually: The 10% Rule

Increase your weekly running volume by no more than 10% per week.

• Start with walk/run intervals.

• Schedule rest days for recovery.

• Focus on quality over quantity.

👟 4. Pay Attention to Your Technique

Poor biomechanics can lead to recurring injuries:

• Have your posture and running gait analyzed by a kinesiologist.

• Aim for a running cadence of around 170–180 steps/min.

• Wear shoes adapted to your foot type and running style.

🚨 5. Listen to Your Body

Persistent pain is never a good sign.

• Mild discomfort is normal when returning, but sharp or increasing pain should be addressed.

• Never run through sharp pain.

• If in doubt, stop and consult your kinesiologist.

💬 In Summary

Returning to running is both a physical and mental journey. Be patient, kind to your body, and above all, surround yourself with professionals. At our clinic, we create personalized programs to ensure a safe and effective return.

➡️ Need a tailored running comeback plan? Contact our team for a free assessment.