Ask the Coach: "How do I safely build up my mileage again after an injury?"

Dear Coach,

I am wondering how slowly I need to start off when initiating running again after a planter fasciitis flare-up and how slowly should I increase the distance and amount of times I should run?

-Cautious Runner

Dear Cautious Runner,

How quickly you can return to training depends on the level of training you were at prior to the injury and how long you had to take a break from running/other fitness activities. I would recommend increasing mileage slowly; I wouldn't advise any more than a 10% increase in mileage from week-to-week. In addition, I would allow yourself more rest days in the beginning when you're resuming running (i.e. every other day of the week to allow for muscle recovery). Also, these rest days are important because you need to continue managing your plantar fasciitis symptoms with stretching, rolling, and massage in order to prevent another flare-up.  It is common to spend less time on injury prevention when we start to increase our training intensity and volume, but you need to be extra mindful so you don't get re-injured.

Happy training!

-Coach Bethany