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Return Slowly After Time Off
- Ease back into running after an off-season or injury and build gradually rather than pushing to previous peaks immediately.
- Expect to feel slower than peak but you'll regain fitness quickly without risking injury.
Quick Comeback After 3 Months Off
- Ian Sharman described a three-month non-weight-bearing recovery from a stress fracture and his quick comeback.
- After one week of cautious running he finished a half marathon only about ten minutes off his PR.
Add Intensity By Effort, Not Pace
- Introduce speed work only after consistent easy miles and judge intensity by effort, not past paces.
- Use 7–8/10 effort for early speed sessions so they challenge without blowing you up.