HOW TO RETURN TO RUNNING AFTER A TIME OFF


Running is a habit. It part of a daily routine to which the body adapts. So if you take time off, the body has to build back the endurance. 

HOW TO RETURN TO RUNNING AFTER AN INJURY OR TIME OFF
Whether you’ve fallen, broken or sprained something, have an overuse injury, work got in the way, or wonderful life things happened, you need to consider how long you’ve been away from running before you start back again.

WHEN YOU’VE TAKEN 1-2 WEEKS OFF

If you’ve taken 10 or so days off, then you should decrease your mileage by 50-60% upon return. So, if you used to run 4 miles, go out for a 2 mile run. Listen to your body and give it a break by walking or an extra day off, if necessary.

WHEN YOU’VE TAKEN 6+ WEEKS OFF

If you’ve been out 6-8 weeks (or longer), then you should start your training from scratch. Sure, this sounds defeating, but it is necessary. The key is to celebrate the little wins along the way.

If an injury kept you out of running, you’ll likely need some physical therapy. Go through the complete program and heal completely before resuming training. Once you get some strength back, slowly ease back into running. 

Just make sure you are symptom-free and/or pain-free before increasing the amount of running, even by 30 seconds! 

The worst kind of injury is one that won’t go away because you won’t let your body heal. Your doctor, physical therapist, or trainer should be able to help you monitor your recovery and help you rebuild. And, remember to listen to your body and be honest with yourself!

HOW TO RETURN TO RUNNING AFTER GIVING BIRTH

This is something I don’t have first-hand experience with (yet!), but it’s something I’ve already talked to a doctor about since I like to know what’s ahead! How you recovery from labor depends on how you had your baby. If you delivered vaginally, then you’ll likely need to stick to walking until the 6-week postpartum doctor’s visit. With your doctor’s OK, you should be able to start running again at the 6-week mark.

Keep in mind that the 6-week marker is highly dependent on your age, your body, your labor, and your pre-labor exercise. So again, CHECK WITH YOUR DOCTOR. It’s also not a bad idea to work with a pelvic floor specialist before diving into your old workout routine, especially if it’s high impact.

If you had a C-section, remember that this is major abdominal surgery. In most cases, you should do absolutely nothing except push the stroller around the neighborhood for at least TWO weeks after surgery. But again, check with your doctor for even that. Full recovery can take up to 12 weeks. Between the 2 and 12 week mark, you might be able to walk or swim. For the majority of women, running will be off the table until at least the 12-week mark. But don’t beat yourself up if your body takes a little longer to recover. Again, your doctor will help you make the best decisions for YOU.

THE MENTAL SIDE OF RETURNING TO RUNNING

It can be SO hard to return to running. Yes, physically, but sometimes even more so mentally. It’s easy to compare yourself to yourself pre-injury or pre-baby or pre-high pressure job. Find little things to be grateful for in every run. 

Remember that running is NOT just about the time or miles on your watch. Remember why you started running in the first place.

HOW CROSS TRAINING HELPS

Most runners don’t necessarily enjoy cross-training. Or, they feel “guilty” if they do something other than running. So, when you can’t run, it’s a great time to learn to enjoy other activities and to LET yourself enjoy them!

Not only does cross-training help you avoid injury, it can also help you cope better when you can’t run. If you have conditioned yourself to only rely on one exercise (i.e. running) and you are fulfilled only by running, then you are setting yourself up for disappointment in the long run.

If you have an alternative exercise routine that you do enjoy, set goals with those! 

Bottom line: When you only focus on running and your running achievements, it will be extremely frustrating when you can’t run or when your performance isn’t what it used to be. Don’t put all your workout eggs in one running basket! Try a variety of workouts, even before (perhaps especially before) injury or life happens.

Avoiding future injuries

Annnnd the question we all want the answer to: how do you avoid injuries? I wish I could guarantee that you won’t get injured with these tips, but things just happen! But, these tips will certainly help with overuse injuries and recurring injuries.

Stay consistent in your workout routines. Taking large chunks of time off and then diving right back in as if you hadn’t is a recipe for disaster.

Comments

Post a Comment

Popular posts from this blog

15 HEALTHY LATE-NIGHT SNACKS FOR WEIGHT LOSS

When you eat before bed, your body is more likely to store those calories as fat, so it’s important to snack smart, both in terms of what you’re eating and how much you’re eating. Below, we’ve compiled 15 healthy late-night snacks that will satiate and satisfy without weighing you down. 1. POPCORN Skip the butter and kick up your popcorn game a notch with sea salt and other sensational spices. You can even sprinkle in a tablespoon of Parmesan cheese just to be sure you’re still not craving the movie theatre kind you’re used to. Plus, it totally fulfils your crunchy craving if you’re a typical chip eater. Per cup: 31 calories, 0 g fat, 6 g carbs, 0 g sugar, 0 mg sodium, 1 g fiber, 1 g protein 2. DARK CHOCOLATE People are always surprised to hear that chocolate can be a YES even when you’re trying to lose weight. Just be sure you get at least 72 percent cacao to ensure you get plenty of antioxidants and fiber to satiate you, while steering clear of high doses of sugar, which milk chocola...
Read more

WHY RUNNING IS THE BEST FOR STRESS RELIEF

While exercise — especially running — is a physical stress, it can actually help relieve mental stress and improve mental health.  Research in lab settings has found reduced emotional reaction to artificially induced stress after people exercise. RUNNING FOR STRESS RELIEF Physical activity, multiple times a week, of any kind will help reduce stress. IMPROVES YOUR MOOD You know that thing people call a “runner’s high”? Well that’s an actual, scientific thing. When you’re doing aerobic exercise, your body releases a rush of endorphins which interact with receptors in your brain to block pain. Then, simultaneously, those endorphins trigger a positive feeling. There are studies that show the pain suppression effect is similar to effects of morphine. Running also helps reduce stress hormones, like cortisol.  RUNNING GIVES YOU TIME OUTSIDE According to a scientific study spending time outdoors can improve mental health. Most our days are spent looking at the outdoor world from our d...
Read more