Try it
Tell Tomás how much each run hurt, and watch the way back move.
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Where does it hurt?
What does it feel like?
Which movement hurts: reaching overhead, or behind you?
- Overhead presses
- Hard swim sets
- Running
- Legs
- Kick sets
- 1Tomás tells you who to see, and how soon
- 2Training around it pauses
- 3Your return starts once you’re cleared
What does it feel like?
Does it stay in your back, or go down your leg?
- Heavy deadlifts
- Runs over 60 min
- Walks
- Easy runs
- Swimming
- 1Tomás tells you who to see, and how soon
- 2Training around it pauses
- 3Your return starts once you’re cleared
What does it feel like?
Where exactly: the front, the side, or deep in the groin?
- Speed work
- Lunges
- Easy runs on the flat
- Upper body
- Swimming
- 1Tomás tells you who to see, and how soon
- 2Training around it pauses
- 3Your return starts once you’re cleared
What does it feel like?
Does it hurt on stairs today, and how much, from 0 to 10?
- Downhills
- Deep knee bends under load
- Flat easy runs
- Upper body
- Bike, if pain-free
- 1Tomás tells you who to see, and how soon
- 2Training around it pauses
- 3Your return starts once you’re cleared
What does it feel like?
Is it along the bone, or one spot you can press with a finger?
- Running
- Jumps
- Bike
- Swimming
- Seated strength
- 1Tomás tells you who to see, and how soon
- 2Training around it pauses
- 3Your return starts once you’re cleared
What does it feel like?
Is it stiff for the first steps out of bed? How much, from 0 to 10?
- Hill repeats
- Strides
- Jumps
- Flat easy runs
- Swimming
- Upper body
- 1Tomás tells you who to see, and how soon
- 2Training around it pauses
- 3Your return starts once you’re cleared
Your week, before and after
The outside of my left knee hurt on Sunday’s downhill.
- MonStrengthSquats and lungesStrengthStrengthHip and calf workChanged
- TueEasy run45 min, rollingEasy runEasy run30 min, flatShorter
- WedRest
- ThuHill repeats6 × 90 sHill repeatsBike45 min easySwapped
- FriEasy run40 minEasy runReturn to running · R14 × (4 min run / 1 min walk)Step 1
- SatLong run1 h 40, trailLong runWalk45 min, flatSwapped
- SunRest
How much does it hurt on stairs today, from 0 to 10?
Downhills and hills are out until it settles. Friday starts your return to running: tell me after how much it hurt.
Twelve days with a sore knee
My left knee hurts on the stairs this morning.
Tomás joined your team
Thanks for saying it now. How much, from 0 to 10, and does it hurt at rest?
Hills and downhills are out until it settles. The rest of your week stays.
2 of 10 is fine. Next run moves up a step.
4 of 10: we stay on this step until it settles under 3.
1 of 10 is fine. Next run moves up a step.
Pain-free through every step. You’re back to full training.
Ten minutes of knee and hip work stays in your week, so it doesn’t come back.
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Questions about it
Will Tomás tell me what the injury is?
No. He never diagnoses. He plans around the pain and refers you to a professional when it needs one.
Can I keep training?
Usually, yes. What could make it worse comes out; the rest of your week stays.
When does he send me to a doctor?
Straight away if you can’t put weight on it, it hurts at night, it swells after a fall, you feel numbness or tingling, or your calf is hot, red and swollen. And whenever your return stops moving.
What if I’m not sure it’s serious?
Tell him anyway. He asks a few questions first, and anything on the doctor list goes to a clinician, not to coaching.
What happens after I see a doctor?
Tell Tomás what they said. Your return starts from there, within what they cleared.
Does Tomás join in my first week?
Yes. He’s the one coach who joins the moment something hurts, any week.
What counts as low pain?
Under 3 of 10 during the run moves you up a step. 3 to 5 keeps you where you are. Above 5 takes you back one.
Is this a replacement for a physio?
No. It keeps you training around the pain and tells you when to see one in person.