An easy flat run, a hill session and a fast interval workout are not interchangeable. Even when the clock time is similar, the loads on particular tissues can differ. More frequent runs also leave less time between exposures.

When returning, reintroduce these demands deliberately rather than restoring all of them in the same week. Which comes first depends on the injury and the goal: an Achilles tendon, a recent hamstring strain and knee pain may each call for different choices.

WHEN TO GET HELP

If a change produces a lasting flare, return to the last repeatable level and review the plan.

Further reading

This is general information, not a diagnosis or an individual rehabilitation plan. An assessment may change the advice that is right for you.