INJURED — WHAT NOW?

Injuries are part of running. That sounds harsh, but it's reality: estimates suggest between 50 and 70 percent of all runners sustain a significant injury each year. For ambitious marathon runners building high training volumes over months, the question isn't whether — but when, and how well you deal with it. Magnus Bohlmann, Head Coach and Founder of runningsociety.de, explains what to actually do during injury recovery — and how to come back stronger than before.

The most common mistakes during injury recovery

Mistake 1: Immediate total stop Many runners respond to pain with a complete break from sport — no training, no movement, just waiting for it to get better. That's rarely the right answer. Aside from acute stress fractures or post-surgery phases, the body usually doesn't need rest, it needs different movement. Swimming, cycling, strength training — all of that maintains your aerobic capacity without loading the injured structure.

Mistake 2: Coming back too early The opposite mistake is just as common: the athlete who wants to "test" running again after two weeks — and sets themselves back three weeks. The golden rule: structures (tendons, bones, ligaments) take significantly longer than fitness to recover. Being pain-free in daily life doesn't mean you can handle the load of running.

Mistake 3: Ignoring the cause of the injury An injury is almost always a signal, not a fluke. If you only treat the symptoms and go back to your old training pattern, you'll get injured again. The real question is: why did it happen? Too much volume too fast? Shoe problems? Strength deficits? Poor recovery?

Return to run: how to do it right

A structured return takes time — and that's a good thing. The following basic principle applies to most running injuries:

Phase 1 — Cross-training (week 1–3, depending on the injury): Maintaining aerobic capacity without running load. Cycling (including the stationary bike), swimming, aqua jogging, and targeted strength training are your tools here. Aqua jogging in particular is considered a first-class maintenance method in sports medicine — you simulate the running motion without impact.

Phase 2 — Walk-run intervals (week 3–6): Similar to how beginners start running: alternating walk and run segments, starting with short running blocks. The goal isn't speed, it's getting the tissue used to running load again. Start with 10–15 minutes total duration.

Phase 3 — Progressive build-up: Only once 30 minutes of continuous running is possible without pain does the real rebuild begin. Volume before intensity — meaning: increase weekly hours first, then add pace and quality sessions.

Strength as the foundation of injury prevention

The most important thing that can happen during an injury break: fixing strength deficits. Research consistently shows that runners with stronger hip muscles, a stronger glute, and a more stable core suffer significantly fewer injuries — especially the most common running syndromes like iliotibial band syndrome, patellofemoral pain, and shin splints.

The most important exercises for injury-prone runners: - Single-Leg Romanian Deadlift (posterior chain + balance) - Copenhagen Plank (adductors, hip stability) - Step-Down Eccentric (build knee resilience progressively) - Single-leg calf raises (prevent Achilles tendon problems) - Hip Thrust (glute maximus — most commonly undertrained)

These exercises aren't a replacement for physiotherapy — but in the long run, they're what makes the difference between the runner who keeps getting injured and the one who doesn't.

What you can take from every injury

A forced break is frustrating — and at the same time, often the best opportunity to address weaknesses that get ignored during normal training. Athletes who use an injury phase in a structured way often come back stronger than they were before.

At runningsociety, we support athletes through injury phases too — not with generic advice, but with a plan tailored to your specific situation. If you're going through this right now: reach out to us.

June 4, 2026