The Ultimate Return-to-Run Blueprint: A Step-by-Step Approach for Runners

Getting back to running after an injury can feel overwhelming, but there are different ways to make the process smoother. In this episode of the Legacy Running Podcast, Dr. Sarah – The Hip Doc – shares a framework she’s found helpful for rebuilding mileage well. She discusses common gaps, different progression strategies beyond the 10% rule, and when a run-walk approach might be beneficial. With real-life examples and insights on load management, this episode offers practical ideas to help you return to running with confidence.

As Mentioned In Episode

• Running Progression Pyramid 

• Hip Hierarchy of Training Episode 

  
  

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