Return to training after severe hip strain TFL/Glute
Mid 30s M. After PBs in HM 1:26 and FM 2:59 in 2025, I got greedy. Utilize NSM with routine mileage around 50-55mpw which I slowly ramped up to 72mpw February into March, with the goal of 2:50 BQ this month. Unfortunately suffered a severe strain of my right hip which I attribute to pushing both volume and intensity at the same time. Sports med specialist felt was clear-cut overuse glute max and TFL strain related to underdeveloped glute med.
Took 10 days off with rest, NSAIDs, stretching, and glute engagement exercises. Felt ok and naturally reinjured first tempo run back. Ditched my Bib, and since this time have been focusing on strength training and mobility. I have been very fearful of losing my aerobic base and have been trying to mitigate with 3-4 60-90 minute Z2 cycling or treadmill incline walking sessions per week, which haven’t seemed to cause any issues after 5 weeks.
Obviously I’m worries about injuring this. At what point would you guys start returning to running. And what approach would you take?