When Can You Return to Running After Injury or Surgery?
By Caitlin Beatty - Exercise Physiologist & Research Coordinator
One of the most common questions I’m asked as an Exercise Physiologist is simple, but important:
“When can I return to running?”
Whether your rehabilitation is following surgery or non-operative treatment, the answer isn’t based on a date in the calendar. It’s based on what your body can safely tolerate — and how well it’s coping with load.
Start with Walking
Before thinking about running, the first and most important question is this:
Can you walk comfortably?
You should be able to walk for up to an hour without aches or pain before progressing to running. That’s a key milestone. If walking still causes discomfort, running is likely to overload healing tissues and increase the risk of setbacks.
Ease Into Running Gradually
Once walking is comfortable, running should be introduced slowly and progressively.
A common and effective approach is:
1 minute jogging/1 minute walking, repeated
Gradually increase to 2 minutes on/2 minutes off, then 3 minutes on/3 minutes off
The goal isn’t speed — it’s tolerance. As your body adapts, you can work toward running continuously for around five minutes without symptoms.
Build Endurance Before Intensity
From there, progression should still be paced. A useful next step is working toward 30 minutes of combined walking and jogging, such as:
15 minutes walking
15 minutes jogging
(or alternating intervals that total 30 minutes)
Once you can complete this comfortably, you’re usually ready to move beyond basic return-to-running and into more demanding activities.
Progress the Environment
Early return-to-running is best done in a predictable environment, such as a treadmill or flat, even surface. These conditions reduce unexpected load and allow better control.
As strength, confidence and tolerance improve, running can then progress into:
outdoor environments
changes of direction
uneven surfaces
sport-specific or unpredictable movements
This step is especially important for people returning to sport.
Individual Guidance Matters
Everyone’s recovery is different. Factors such as the type of injury or surgery, strength levels, age and training history all influence how quickly — and how safely — you can return to running.
If you’re unsure where you’re at, or if running continues to cause discomfort, an Exercise Physiologist can help guide your progression and reduce the risk of re-injury.
If you have further questions, or would like support with your return to running, please contact Joint Vision Orthopaedics or visit our website to learn more.
About Caitlin
Caitlin is an Exercise Physiologist and Research Coordinator at Joint Vision Orthopaedics. She completed a Bachelor of Exercise Science and a Master of Exercise Physiology at the University of Wollongong and has a strong clinical focus on post-surgical rehabilitation, chronic disease management and improving functional outcomes for patients.