Smart strategies to get back to running
Don’t freak out; you’ll get back into the swing of things faster than you did the first time around
SO what if you took some time off from running, you’re still a runner! And you can still get after it like a boss. All you have to do is put one foot in front of the other (literally) and follow these four expert-backed strategies.
LIFT SOMETHING HEAVY
Strength training is one of the top tips for runners from trainers, so it’s important if you’re making a comeback. “Strength is the great protector,” said sports medicine physician Jordan Metzl, author of Running Strong. “Before starting to run again, focus on strength training for at least three weeks,” said Metzl.
That’s especially true if you took some time off to give birth to a tiny human, he says. Pregnancy can make your ligaments weaker so that your hips don’t break while you’re pushing a baby out.
On the other hand, if you’ve been hitting the weight room instead of the road on the regular, you’re probably good, he says.
Even if you’ve been doing lots of cardio, like swimming or cycling, during your running hiatus, your muscles will still need a tune-up before you start pounding the pavement, says Janet Hamilton, an exercise physiologist. Strength training builds your muscles, including those that other workout modalities, like your favourite cardio class, can miss, she says.
Once you’re back to hitting the pavement, keep up strength exercises at least three times a week, says Metzl.
DEAL WITH YOUR RUNNINGBAGGAGE
If you’ve suffered through shin splints, runner’s knee, plantar fasciitis, or any other injuries when running in the past, now is the time to deal with them, says
Hamilton. Otherwise, history will repeat itself (and you’ll have to read this article again next year).
If you tracked your previous runs, take a hard look at your training and consider the possibility that you may have ramped up your mileage or speed too fast. Did you cross train enough? How old were your shoes?
And even if your injury was more of a nuisance than a sideliner, Hamilton recommends setting up an appointment with a physical therapist, sports medicine
physician or a certified running coach who is trained in physiology, kinesiology or biomechanics, to talk things over.
“Tune into the whispers of your body, and it will never have to shout at you,” she said.
DON’T BE AFRAID TO (GASP!)WALK
The fastest way to get back into running is to slow it down. Even if that means taking regular walk breaks or signing up
for a couch-to-five-kilometre walk-run training programme, says Hamilton.
In fact, she tells all her clients who have taken a break of several months from running, to spend the first couple of weeks focusing on walking, not running. (Try pairing your strength workouts with walking a few kilometres several times a week to get some kilometres under your feet.) Because here’s the cold, hard truth: “If you don’t have a long history of running behind you, you may need to start at the beginning with your training,” she said.
But don’t freak out. You’ll get back into the swing of things faster than you did the first time around, says Metzl. Thank you, muscle memory! Just be patient and listen to your body to know when it’s okay to ramp up your speed and/or mileage.
“When you finish your runs (or walk/ runs) the goal is to feel, ‘Wow, that was easy. I could run more,’” said Hamilton.
If you’re exhausted or feel like you need to spend the rest of the day on the couch binge-watching House of Cards, you’ve pushed it too hard. Metzl suggests capping your speed and/or mileage increases to no more than 10% from week to week. (So if you run eight kilometres during your first week back, you should cap your week-two mileage at 8,5 km.)
Buying new running shoes is the best — and not just because it makes you look like a badass. Wearing worn shoes can compromise your running form from the ground up, making running way more difficult than it needs to be and increasing your risk of running injuries like IT-band syndrome, shin splints and even stress fractures, she says.
Fact: running shoes are generally ready to be retired after 480 km to 800 km, so if you’ve been wearing your running shoes just because they’re cute for the past several months, chances are you’ve surpassed that benchmark, says Hamilton.
She recommends that runners track their daily, weekly, and monthly mileage to make sure they aren’t running on shoes that have passed their expiration date.
Plus, nothing motivates you to get after it like a fresh pair of kicks.
— Women’s Health.
Strength training builds your muscles, including those that other workout modalities, like your favourite cardio class, can miss.