Return to Run – Injury Rehab Running Program

A physiotherapy-based program to safely return to running after injury. Progress through structured walk/run workouts while tracking symptoms and automatically advancing levels. A Garmin watch app that helps injured runners safely rebuild their running capacity using a structured physiotherapy return-to-running program. Returning to running too quickly after injury often leads to setbacks. This app guides you through progressive walk/run workouts that gradually increase running time while monitoring symptoms. The program begins with short running intervals and progresses step by step until you can run continuously again. The workouts are based on a commonly used return-to-running protocol used in physiotherapy, progressing from 1-minute run intervals to 45 minutes of continuous running. How the Program Works Each workout alternates between running and walking intervals designed to gradually rebuild load. Examples include: Level 1 Run 1 minute / Walk 3 minutes (10 repetitions) Level 5 Run 5 minutes / Walk 1 minute (8 repetitions) Level 9 Run 9 minutes / Walk 1 minute (5 repetitions) Level 10 45 minutes continuous running. You repeat each level twice before progressing to the next stage. Pain-Guided Progression After each workout you record your pain level on a 0–10 scale. • If symptoms stay ≤4/10, continue progressing • If pain increases above 4/10, stop and allow recovery • Complete a level twice before advancing This approach follows common physiotherapy guidance for safely returning to running. Features • Structured walk/run rehabilitation workouts • Automatic progression through levels • Pain-based progression rules • Guided workouts directly on your Garmin watch • Designed for gradual injury recovery Who It Is For • Runners recovering from injury • Athletes returning from physiotherapy • Anyone rebuilding running tolerance after time off Return to Run helps you gradually rebuild your running capacity with confidence.