How do you feel when you can’t run? If you are reading this you have probably fallen victim to injury and niggles at some point along your running journey. Running is addictive! We crave the fresh air, endorphin rush and the fulfilling feeling you get after a tough session, which keeps us coming back for more.
But all of a sudden you have another flare-up! Maybe you increased your mileage too quickly, you stopped doing your strength and conditioning because work was too busy or you slacked off from your usual recovery strategies. Whatever the reason, you are now frustrated and sitting on the couch again ready to give up.
Approx. 80% of running injuries are thought to be due to overuse and training error. We all want to get back to running as quickly as we can, which often results in repeated injuries caused by increasing our distance too soon.
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Timing depends on the person, their specific injury and training history, so this very personal process often benefits from professional guidance and support. BUT… there is plenty you can do to transition back to running without falling victim to have to know HOW to do it safely.
My key running tips:
Readiness to run
Can you:
- Walk 30 mins without any pain?
- Do your daily activities with pain 2/10 or lower?
- Do 10 – 15 jumps AND 10 – 15 hops AND run for 1 min without any pain?
- Run 2-5 mins with no pain
Yes? Congratulations! You can progress to finding your baseline.
Find your baseline: essential for a safe return to running
- Run as far as comfortable and stop with the onset of pain
- Note the distance point when the pain started
- Take 10% from the total distance and there’s your new ‘baseline’!
At your baseline monitor these key responses:
- Pain during exercise: Maximum 0-3 out of 10
- Over the next 24 hours: Pain should settle quickly and be back to baseline
- Trend over time: Symptoms continue to improve
Progressing from your baseline
The rule of two runs
If you find two runs of equal distance and intensity comfortable, consider increasing either the distance or intensity in your next run, but not both simultaneously.
- We understand that this might seem a bit complicated. The discomfort you experience while running might feel like it’s going to hold you back from reaching your goals. Our team is here to help you with any challenges and get you back on track.
Book now to get back to running.
Other activities that can speed up your recovery process:
- Strength training: Reduces overuse injuries by 50% and increases your tissue’s ability to manage load, reducing injury risk.
- Integrating simple exercises that target different muscle groups can bolster injury prevention and improve running economy and performance. Speak to your physiotherapist for specific strengthening if you do have an injury or need some guidance to get started!
- Plan for recovery: Plan recovery days during your weekly schedule, especially after high intensity sessions and/ or your longest runs. Also, plan recovery weeks. Reduce training volume about every four weeks or when fatigued.
Sleep is by far our most effective recovery strategy!
How to get there faster!
Return to running can seem intimidating, but that’s what our team of experienced physiotherapists is here for! For guidance on return to running, for a strength rehab program or a treadmill running assessment, please book in for an appointment and we will happily help you! We can help you train smarter and be stronger than ever before!
Book now to get you back on track; prevent injury while you train for a big event; or beat your best time
