Returning to activity (whether it be running, rucking, lifting) can be a challenge after injury or prolonged periods of lower activity levels. It's important to follow a gradual, progressive plan. You don't want to jump back in too quickly, but you also need to apply progressive load to the recovering tissue.

• Follow the 10% rule - progress total volume no more than 10% per week

• Wear a watch - track your time and/or distance. Each time you should progress a little bit, whether it's time or distance, but you can't know unless you track it.

• Stay motivated! - it can be challenging and discouraging, but not impossible. Keep pushing yourself to be 1% better than the day before.

See below for progressive return to activity plans