Return to Running Preparation

The following is a sample program that can be implemented before an injured athlete returns to running. It assumes there is no rush to return to competition and is therefore highly applicable to post-operative scenarios for a variety of lower body injuries.

Regardless of the injury, athletes should demonstrate basic competency (range of motion and strength) at the surgically repaired joint before undertaking this routine. Competency here also includes the ability to perform extensive jumps in preparation for the higher volume of ground contacts this program demands. The closer the rehabilitating athlete is to competition the more programming should converge regardless of the surgical procedure or injury. This program also assumes the athlete is proficient enough at jumping rope that coordination and technique are not limiting factors. Non-surgical athletes on shorter timelines can employ a similar approach to the one outlined here by expediting the progression where appropriate.

“Return to Run” programs often start with higher volumes of low quality or gravity-reduced running before focusing on speed of movement or intent. Additionally, there is seldom a technical focus. Rehabilitation from surgery provides a unique opportunity to solidify technique while there are no competing competition or sporting demands. This routine employs jumping rope and the A Run to reinforce vertical posture and force production and ankle stiffness/elasticity. The A Run can be scaled to maximize intent and minimize ground contact time by modifying the height of the “step over” to match the athlete’s comfort level/perceived threat. Running 6mph for 10mins does not prepare an athlete for high speed running.

Our objective here is to develop technique and positional capacity to support sprinting then build running specific endurance after the athlete is comfortable running fast; the opposite of what is traditionally done. We can develop aerobic fitness and physiological capacity through non-running means (sled drag variations, low impact cyclical machines) while cultivating the ability to sprint. Running specific capacity comes after the athlete can sprint. To be clear, this routine is to be undertaken before we would initiate actual running. It should be performed three times per week on non-successive days, ideally alternated with strength and low-impact, cyclical aerobic work, the nature of which is determined by sporting demands, on the other days.

Note: A Runs should be performed with maximal intent, minimal inhibition/threat via alteration of step over height. Jump rope variations can be cycled through as desired.