Getting Back to Running After Injury

Running is so much about overcoming fear and doubt in your mind. After an injury, you want to get back to your training as quickly as possible – and that’s only natural – but your body, and especially your area of injury, may communicate otherwise.

Fact is that after 2 or more weeks of no running – you lose a significant portion of your conditioning…a month or more and it’s necessary to approach re-training with a focused plan.

Here’s how:

1.   Plan on taking at least two months to allow your body time to adapt and gradually get used to the physical demands of running.

2.   Start with a weekly goal that includes no more than half of your weekly mileage before you took your break. Hold this for 2 – 3 weeks, and then gradually begin increasing your total weekly mileage by no more than 10% week over week.

3.   Run fewer miles, more days per week, rather than more mileage over fewer days. This will get your body back into the habit of running and reconditioned for increased mileage.

4.   When doing your training runs, don’t feel compelled to run intervals or other speed enhancing workouts that could cause stress or re-injury. Run at a conversational pace until you can comfortably handle a weekly base of 20 – 25 miles/week. Avoid racing.

5.   If you had an injury that is exacerbated by hills or canted roads, avoid these conditions or walk the hills for the first few weeks (I know, this is tough). Test the waters and go slowly. If you experience pain above a “3” take a 2 – 3 minute walk break to allow the injured area to recover (this actually assists recovery).

When you’re used to pushing yourself hard and meeting goals, it’s tough to impose limits – but truly necessary for a lasting (and relatively comfortable) recovery.

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