This is one of the more common questions that I come across as a PT specializing in running injuries. If you’ve ever taken time off and start a return to running, it seems your always riding a fine line between what is okay and what is dangerous (i.e. leading to illness or injury). Unfortunately, there is no set answer to this question. That being said, I typically use two methods/formulas to help me when making recommendations to runners with this question: 1) modified Jack Daniels return to running formula, 2) Timothy Gabbett’s sRPE acute:chronic workload scale.
On a related note to “returning after a lay off”, it has been quite a while since my last post! I mentioned in the last post that a lot of things were happening, and I can now share some of those things. Earlier this year, my wife and I decided that we wanted to make a move closer to family and began exploring that option seriously in June expecting that we might move within the coming 2 years. As things often do, this process took off quite quickly when I happened upon a job with KORT Physical Therapy in New Albany, IN looking to replace a therapist who had been specializing in running injuries. After that, we quickly prepped and put our house on the market, sold our house, planned our move, said multiple farewells/”see you laters”, found a job for Jacquelyn, moved across the country, searched for houses, and had an offer accepted for a house we are very excited about (and now I’ll try to breathe a little). Given that this started in late June, we have been busy, busy! I can’t say that things will be settling down in the next few months, but I am excited about hoping to get back to some more regular posts soon!
Anyway … back to the question: how can we best return after a lay off?