Insights from Adapt's physiotherapists and coaches

It depends on the injury, how it behaves under load and what your physiotherapist finds at assessment, so there is no single wait that fits every runner. Sam Baylis sets a graded return from those findings rather than a calendar date. The return to running article explains the stages that plan usually follows.

Foam rolling can reduce how sore muscles feel after a hard session, and it may ease stiffness for a short time. It does not remodel tissue or stand in for sleep, food or a physiotherapy plan. Sam Baylis sets out what a roller can do in the foam rolling article.

A useful strength warm-up raises temperature, activates the muscles you will load and builds to your working sets, often taking around eight to twelve minutes. James Bowen writes that structure into personal training and group classes. The warm-up article walks through each phase.

Yes. Cardio does not load muscle the way resistance training does, so adding strength work on two or more days a week is how Australia's guidelines ask adults to train. James Bowen starts that work from your current capacity in personal training or small group classes. The strength after 40 article covers what changes with age.

Sleep is when muscle repair and nervous system recovery do most of their work, so short or broken nights leave you under-recovered even if the rest of the plan is sound. Dr Carla Sullivan-Myers covers duration, timing and simple habits in the sleep article. A coach can help you plan training around a poor week of sleep.

Classes give you a coached session and a time you can keep, while personal training writes the program around you. Many people at Adapt use both in the same week. James Bowen compares the two in the group classes article so you can pick a starting point.