I often read articles about pros returning from injury to fitness in a relatively short time. I know that increasing miles by 10% a week takes forever to get to a decent level. In my experience it takes me too long to return to my previous level. What is the most effective way to return to fitness quickly. Is it better to gradually ramp up your miles, or should you run hard as often as possible?
It depends on what was done while injured. If one cross trained every day and put in a solid effort, then it shouldn't take more than 2 months of consistent training to get back to tip top shape. If one did nothing, expect it to take much longer and be much more gradual. But either way the best way to get back to form is to keep training consistent and put in the right effort. Pushing too hard too often is a great way to end up back on the sidelines.
It is dependent upon the actions taken while hurt.
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Listen to your body for one and two the fastest way to get back to full health is R&R. Personally my guideline for getting back to full health after a injury is increasing how many runs per week by one till I hit 7 runs a week and than I actually start dialing everything else in. But what injury do you have?
Running hard as often as possible isn't it. Most of us aren't pros so consult with doctors/coaches/PTs/etc. Pros usually have access to all sorts of cross training activities and do a good job keeping some level of fitness. That can make the transition back a little easier. But they're not running hard as often as possible. They're still coming back on a reasonable timeline, and are probably still incorporating a lot of cross training.
if you want to be healthy long term, you sit out what the MD says and you build back up slowly. if you want to rush back you can also get hurt again and miss more meets. and you will start to have long term issues that stick with you and will limit your running for the rest of your life. my personal experience the injuries that get good rest - such as those where recovery extends into a break period -- go away. the ones you fight through are the ones you still feel age 45.
i would also look at my equipment ie shoes and my training surface(s).
Pros can return to form quickly because they are already extremely fit. They also tend to be younger than those who are not extremely fit. My advice: take it at a speed you can handle, and enjoy the process, no matter how long it takes.
I have a knee injury which hasn't healed and has not been clearly diagnosed. I was in the best shape I had been in for many years when it happened and don't want to take forever to get back in shape. I am cross training so I have not totally lost all of my fitness.