Getting back to running after a knee injury takes patience. Rushing the first few weeks is the most common reason runners end up back on the table.
Check your readiness
Before your first run you should be able to hop on the injured leg ten times without pain and hold a single-leg squat for 30 seconds.
Use a walk-run plan
Start with one minute of running and two minutes of walking, repeated eight times. Add a minute of running each week as long as the knee stays quiet the next day.
Keep strength work going
Keep doing your quad, hamstring and hip exercises two to three times a week. Strength work protects the knee as mileage goes up.
