When can I start running again?

When your doctor or physio gives you the green light: Runayo doesn't replace their advice. After that, the plan starts out very gently, and you can tell it what they recommended.

What if the pain comes back?

You flag it as the plan goes on, saying where and how it hurts. The following weeks go easy on whatever it affects. Pain that lingers means a medical opinion, not one more workout.

No. You enter your key numbers by hand in two minutes, and you can log a completed workout in a few seconds. If you have a watch, your runs come in automatically.

Return from injury

Get back to running without getting injured again.

The hardest part after an injury is not doing too much too soon. Runayo builds you a gradual comeback, walk-run first, then easy runs, with strength work, and eases off as soon as you flag any discomfort.

Build my plan See how it works

With or without a watch. All you need is a mobile number, no password.

Comeback · week 1 of 8

Comeback easy run, 20 min

Duration

30 min

Distance

3,9 km

Effort

3/10

030 min

Z1Warm-up 5 min walk
Z2Block 20 min easy 6:00–6:30 /km
Z1Cooldown 5 min walk

If it pulls, walk. We pick it back up tomorrow, not today.

— coach

Getting started

Three steps, and your plan is ready.

Tell us what happened
Your injury, how long you've been off running, what your doctor or physio has cleared you for. Your coach reads it all.
Share your pre-injury baseline
Your PRs, your pre-injury volume: enter them by hand or sync your watch. The plan starts back well below that.
Start back, and tell it everything
A niggle in your calf, a pain that keeps coming back: you flag it, and the rest of the plan eases off. Nothing is set in stone.

The logbook

What your coach does for you.

Busy weekHigh fatigueTravelingNew days

Week 12: Monday to Thursday in Lyon.Readapt week 12

Your plan follows your life

A busy week, a tight calf, a trip away: just log it and the following weeks adjust. Moving a workout takes one tap.

Bulgarian split squat3 × 10 per side · 3 s down, 1 s up · 60 s rest
Eccentric single-leg calf raise3 × 12 per side · 4 s down, 1 s up · 60 s rest
Side plank3 × 30 s per side · 30 s rest

Strength work, movement by movement

Every strength session lists its moves, sets, tempo and rest, and each move has its own card: how to do it, the mistakes to avoid, and a figure showing you the way.

Tue 6Easy run, 50 min · 9 kmDone
Wed 7Rest
Thu 8Threshold 3 × 2 kmDone
Sun 11Long run, 1 h 45

Every run finds its workout

Whether they come from your watch or you add them by hand, your runs line up with the workouts you had planned, give or take a day. The coach ticks them off. Skip a session, no guilt trip.

Questions

What runners ask us.

When can I start running again?: When your doctor or physio gives you the green light: Runayo doesn't replace their advice. After that, the plan starts out very gently, and you can tell it what they recommended.
What if the pain comes back?: You flag it as the plan goes on, saying where and how it hurts. The following weeks go easy on whatever it affects. Pain that lingers means a medical opinion, not one more workout.
Do I need a watch?: No. You enter your key numbers by hand in two minutes, and you can log a completed workout in a few seconds. If you have a watch, your runs come in automatically.

Come back gradually — and for good.

Watch or no watch, a mobile number is enough.

Build my plan