Anybody have experience with a return to run plan that’s been successful for them at preventing recurring injury and re-building run-base?
I haven’t ran for the past 4 weeks due to ITBS in right knee. After two weeks no run, no bike - only swimming I’ve begun spinning up to 1-2 hours and using the elliptical machine for 30-45 minutes a shot. I’ve now done this as well as some big volume swimming for 2 weeks. Today, 4 weeks later the Physio says I’m ready but he’s not a runner or multi-sport guy so didn’t have a realistic plan to ease back in.
Prior to injury had 6 solid months of base training for stand alone marathon and half iron in June. Prior to that 2 years of MTB XC racing. Any suggestions for a return to run schedule with time or mileage progressions?