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How To Return To Running After Injury
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Coming back from injury is not something that is going to happen overnight, especially if you have been sidelined for a month or more.
Luckily we have some tips to help smooth out the transition!
1. Start with run/walk
Especially after bone injury, run/walk is ideal for allowing us to properly reload and strengthen the bones and not over-stress them. The impact of running can help us to strengthen the bones as long as we take our time with it.
Even if the injury isn’t bone, run/walk can allow us to focus on running with good form as we return to running. It also gives the ligaments and muscles time to re adjust. Even if you could do full runs, run/walk can ensure that we allow our body to take its time to ensure everything continues in the right direction! Progress the run distance in the run/walk as you go!
2. Supplement with cross-training you enjoy
In order to aide in our cardio fitness we can supplement our return to run with cross training. Pick cross training you at least somewhat enjoy as we don’t want this to feel like a chore.
This doesn’t have to be a lot. Think about how much time you spent running when you were in a normal cycle and aim to match that amount of time between the running and cross training. If you normally ran for 45-60 min, this could look like, 15-30 min run, 30 min cross training. No need to do more!
3. Keep up with the rehab!
It is easy to be so excited that we are back running that we drop the rehab. However, the rehab exercises are extremely important in keeping us injury free going forward.
If you get bored of the exercises or they become too easy, you can always find ways to progress them or make them tougher. Talk with your PT or fitness professional about how you can continue to strengthen these areas and keep things interesting!
Are you coming back from an injury and in need of encouragement? Let us know in the comments!
Get Your FREE 4-part race training course:
Connect With Us:
#RunnersConnect #RunningCommunity #Running #InstaRunners #Motivation #Coaching #EnduranceTraining #TrainingTips #StrengthForRunners #Fitness #RunningTips #RunnersOfInstagram #RunAllTheMiles #InjuryComeback #ReturnToRun #RunWalk #InjuryRehab #CrossTraining #shorts
Luckily we have some tips to help smooth out the transition!
1. Start with run/walk
Especially after bone injury, run/walk is ideal for allowing us to properly reload and strengthen the bones and not over-stress them. The impact of running can help us to strengthen the bones as long as we take our time with it.
Even if the injury isn’t bone, run/walk can allow us to focus on running with good form as we return to running. It also gives the ligaments and muscles time to re adjust. Even if you could do full runs, run/walk can ensure that we allow our body to take its time to ensure everything continues in the right direction! Progress the run distance in the run/walk as you go!
2. Supplement with cross-training you enjoy
In order to aide in our cardio fitness we can supplement our return to run with cross training. Pick cross training you at least somewhat enjoy as we don’t want this to feel like a chore.
This doesn’t have to be a lot. Think about how much time you spent running when you were in a normal cycle and aim to match that amount of time between the running and cross training. If you normally ran for 45-60 min, this could look like, 15-30 min run, 30 min cross training. No need to do more!
3. Keep up with the rehab!
It is easy to be so excited that we are back running that we drop the rehab. However, the rehab exercises are extremely important in keeping us injury free going forward.
If you get bored of the exercises or they become too easy, you can always find ways to progress them or make them tougher. Talk with your PT or fitness professional about how you can continue to strengthen these areas and keep things interesting!
Are you coming back from an injury and in need of encouragement? Let us know in the comments!
Get Your FREE 4-part race training course:
Connect With Us:
#RunnersConnect #RunningCommunity #Running #InstaRunners #Motivation #Coaching #EnduranceTraining #TrainingTips #StrengthForRunners #Fitness #RunningTips #RunnersOfInstagram #RunAllTheMiles #InjuryComeback #ReturnToRun #RunWalk #InjuryRehab #CrossTraining #shorts
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