How Should I Return to Training After Injury or Illness?

Return to Training

Injury is painful and frustrating. Now that you are feeling recovered you may be keen to return to full training. Be careful though, go too hard, too soon and you may get an unwelcome return of your injury. Or cause a new one.

The same applies if you have been ill. Your body needs to focus energy to fight the illness and return your immune system to 100%. Return to training too soon and you are at risk of a prolonging full recovery.

You may be interested to check with Strength and Conditioning coach Kriss Hendy at Strength for Endurance. He has developed our Premium Strength and Conditioning plans and specialises in injury rehabilitation for a safer return to training for endurance athletes. 

When you are ready to return to your plan, start gradually by reducing the volumes and intensities until you are ready to align with the scheduled training.

As an example:

1. Week 1, you might be able to do all sessions in Z2, at 60-80% of the planned volumes.
2. Week 2, start with 60-80% of the prescribed intensities and up the volume to 90-100%.
3. After this, you may be ready to go again with 100% as per plan.

How Can I Adjust Workouts if Needed?

The specifics of your return depends on the length of your enforced sabbatical and the nature of your illness or injury. After you have been cleared by your medical practitioner, please contact our coaching team for more specific advice if needed.

Listen to your body and don't be tempted to push it causing more time on the side-line. Consistency is a key factor to success.

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