4d • General discussion
Return to Run considerations w/Jesse!
Great convo today with Jesse! We talked through return-to-run principles, with the main idea that symptoms should guide progression rather than rigid mileage rules.
Framed return to run around a stoplight system.
Key points discussed:
- Pain type is key. Tendon pain may tolerate some low-level symptoms, while bone stress injuries should stay at zero pain and joint stability issues should be handled more conservatively.
- Training history changes what is safe. Someone with years of high-volume running can often ramp back faster than someone with less experience or more injury history.
- Shared the “Injured Runner’s Road Map,” a guide that organizes return-to-run decisions by pain type and stoplight status, while emphasizing that mileage progression still needs to be individualized.
- Discussed the Find Your Steady State app as a way to track return-to-run progress using Durability score, ACWR, recovery scores, pain + illness.
- Using a “check the box” approach: start with an amount of running you’re very confident will go well, confirm it feels okay over the next 24–48 hours, then build from there.
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Return to Run considerations w/Jesse!
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