A rule of thumb with training is if you are not sore that night or the next morning, you are good to go.  Unfortunately, if you are sore that night or the next morning, you are re-injuring yourself and delaying healing.  Therefore, in the office we usually have patients find the baseline distance/time they can do without feeling pain that night or the next morning.  From there, it's an art, however, we start with the 10% rule (increase one variable 10% a week such as hills, distance/time, or speed) and adjust if need be. 

A recommendation is to find out WHY that one hip is injured.  There is a reason the stress threshold on the one hip is lower than the other.  See one of our blogs on the topic of why we get injured:  http://innersport.com/2011/01/training-with-injuries/.    It could be from a previous ankle sprain, instability of the pelvis or ankle, weakness in one muscle, alignment, habits such as crossing one leg more than the other, a previous injury elsewhere causing the wrong muscles to fire at the wrong time, etc.    We have found using video analysis synced with EMG during running has helped us identify the weak link immediately so we can provide the correct rehab to get runners back on their feet faster. 

Hope that helps!

Jess

Dr. Greaux is a sports medicine practitioner in Berkeley and Walnut Creek specializing in running mechanics, video analysis, functional movement and rehabilitation as well as ART, a medically patented soft tissue therapy.    Learn more about running injuries at www.innersport.com  and sign up for informative newsletters.  drjess@innersport.com