Guides
Science-backed, injury-specific protocols for coming back safely. Each guide is based on published research and designed to work with ACWR-based load monitoring.
Return to Running After Achilles Tendinopathy
A science-backed, week-by-week guide to coming back from Achilles tendinopathy without re-injury.
8 min readReturn to Running After Shin Splints
A progressive, evidence-based plan for coming back from shin splints without the cycle of re-injury.
7 min readReturn to Running After a Stress Fracture
The most cautious return requires the most precise plan. Here's how to come back from a stress fracture safely.
9 min readReturn to Running After IT Band Syndrome
IT band syndrome is the most common lateral knee injury in runners. Here's how to come back without the frustrating relapse.
7 min readReturn to Running After Plantar Fasciitis
Plantar fasciitis is the most common foot injury in runners. Here's the progressive, evidence-based way back.
7 min readACWR Calculator for Runners: What It Is and How to Use It
The single number that predicts 80% of overuse running injuries — and how to keep yours in the safe zone.
6 min readSafe Mileage Increase Per Week: Beyond the 10% Rule
The 10% rule is a starting point, not an answer. Here's how to increase mileage based on your actual training load.
5 min readGet your personal injury risk score
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