What are the rules for a first run after an injury lay-off?

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What are the rules for a first run after an injury lay-off?

Approach your first run back with caution and don’t overdo it. Run for no more than 10 minutes to begin with. This may seem like a really short amount of time, but think of it as an assessment of your recovery and a gentle reintroduction to running. Gaining fitness from running is not the priority at this stage – cross-training can be used for tougher workouts. It’s a good idea to break up your first run into smaller chunks of, say, two minutes. This way you can monitor things and stretch a little, if needed. Run at a very slow pace, one at which you could comfortably hold a conversation. Run with a lower leg lift and shorter stride length than you normally would – this will help reduce the force being put through the weakened tissues. And try to run on a softer surface such as grass or trail for your first session, to reduce impact.