Runner's World (UK) - - Coach -

By far the most com­mon rea­son for time off, in­juries re­quire cau­tion upon re­turn, es­pe­cially if you’ve been away from run­ning com­pletely for more than two weeks. Once you’ve re­cov­ered or re­ceived med­i­cal clear­ance to run again, alternate run­ning and walk­ing for 20-30 min­utes ev­ery other day, advises War­ren­burg. Grad­u­ally in­crease your run­ning time each week or two, with pain as your guide – back off if you feel worse dur­ing or af­ter your work­out. Keep your runs easy at first, sav­ing speed­work un­til you reach your de­sired weekly mileage. This ap­proach, says War­ren­burg, pre­vents you from sidelin­ing your­self again.

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