Sports Talk

How I got back into running after a knee injury (slowly)

Last winter I hurt my knee and stopped running for four months. Coming back I made every mistake first: too fast, too far, too soon. Here is what finally worked for me.

Walk-run intervals for three weeks, even when it felt too easy. Only increasing distance once a week. Strength work twice a week, mostly squats and lunges, which I hated but which helped the most. And I stopped looking at my pace for a whole month.

Not medical advice, just my experience. Now I'm running 5k three times a week without pain.