How To Return to Running (Especially After An Injury)

Getting back to running after an injury is frustrating. You take time off, feel better, lace up your shoes, and suddenly the exact same pain flares back up. The problem isn't running itself: it's jumping back in without understanding tissue capacity, tolerance and force absorption. In this episode of the Past Your Prime Podcast, Alex and Craig walk you through a step-by-step framework for returning to running after an injury. You’ll learn how to identify the specific structure getting overloaded during gait, how to vet your "key sign," and how to use a structured discovery run to find your exact edge of tolerance. We also detail an essential pre-run muscle activation routine (targeting the glutes, quads, calves, and feet) and explain how breaking your runs into workable sets allows active adults to rebuild endurance while keeping pain away for good. .:. CHAPTERS .:. 00:00 - The Problem With Returning to Running After Injury 03:15 - Identifying the Injured Structure 08:40 - Primary Force Absorbers 14:20 - Vetting Your Key Sign 20:10 - The Discovery Run 26:35 - Essential Muscle Activation Warmup 33:50 - Structuring Running in Sets 40:15 - Uphill Treadmill & Step Length 46:30 - How to Safely Progress Volume and Frequency 52:10 - Key Takeaways for Pain-Free Running --- 🎙️WELCOME TO PAST YOUR PRIME 🎙️ The podcast for active adults balancing fitness, family, and real life. By joining our community, you will: 🧠 Explore practical strategies for pain, rehab, performance, and staying strong when your life gets busy. 💪 Get training tips and programs. 📍 Understand everything you need to know about exercise and performance from the perspective of both an experienced athlete and an insightful physical therapist. 👉 CHECK THESE LINKS FOR MORE 👈 http://pastyourprime.com https://smithperformancecenter.com 📷 FOLLOW US ON INSTAGRAM 📷 Past Your Prime:   / pastyourprimepodcast   Smith Performance Center:   / smithperformancecenter   Alex:   / spikerkeicher   Craig:   / craigsmithpt   📩 DO YOU WANT HELP WITH PAIN, REHAB OR TRAINING? 📩 We help adults reclaim their physical ability through smarter programming and expert-led care. Visit our website or DM us in our socials to get started! #ReturnToRunning #RunningInjuries #RunningRehab #OvercomingInjuries #PainFreeRunning #ActiveAdults #RunningForm #PhysicalTherapyTips #RunningCommunity #PastYourPrime #SmithPerformanceCenter #PastYourPrimePodcast