‘ I GOT INJURED’

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.