Get back into Running After an Injury or Long Break
Sometimes you have to stop running for awhile because of an injury, or life got too busy, or because the Winter weather is just to much, whatever the reason starting again can be extremely exciting. When you are getting back into running after a long break it is important to work your way back into it and make sure that you do not injure yourself.
After a break of longer than two weeks then your bodies fitness will have begun to decrease, and it is a good idea to work your way back up to the level you were running at when you left off. If you spent time off because of an injury it is always a good idea to talk to your doctor and physio therapist before jumping back in. They will be able to give you advice and help you get back into running with a lower risk of injuring yourself again.
Start slow and follow a training schedule. This will help you stay on track and will make it easier to get back in the flow of things. During the first few weeks that you are getting back into running, do not increase your mileage by very much, and run at a comfortable pace.
Over these first few weeks it is important to have rest days and not to run every day. Your body and muscles will be getting used to working again and will need recovery time. It is also a good idea to incorporate cross training into your routine and have a day or two a week that you do this instead of running. Strengthening your other muscles will help reduce your injuries, and improve your running efficiency.
Track your running with a fitness tracker or a pair of smart running shoes. This will allow you to see your progress over time. By tracking how far you are running and what pave you are keeping you will better be able to follow your training schedule, as well as make adjustments to it. Having this information will also help you see improvements that you are making that you might not have noticed, which is a great way to stay motivated.
One last thing to consider doing as you start back into running is having a gait analysis done. This can be done at many specialty running stores, of through a physiotherapist or with specialized digital running shoes. This will analyze your running form and foot fall and let you know some of the things that you are doing wrong, or that could increase your risk of injury so that you can work on them.