You need to take a sizeable chunk off your current running load e.g 20%. This load reduction in running provides a better environment to manipulate the tissue (usually allowing that tissue to heal and build tolerance) in a positive and time effective way. 

You’re essentially trying to heal faster than you are damaging it. 

Disciplines that fall into external training loads include:

- how often
- how far 
- how fast 
- what surface 

& Internal training loads include:

- RPE 
- Heart rate 
- fatigue 

General focus:

1. Identify your threshold 
2. Create an optimum environment for recovery and growth 
3. Keep exercises functional or sport specific 
4. Build resilience 

Consult with your local sports therapists or physiotherapist for advice. 


www.yo1wellness.co.uk

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