This week’s topic is a FREE one so for obvious reasons I’m choosing this one:
- The amount of time off and previous training determine how you should return.
They say that you can anticipate spending an equal amount of time rebuilding your mileage as you spent off running.
But also the type of injury also affects your return rate. Bone injuries require gradual reloading as the callus strengthens. Soft tissue injuries heal at varying rates, depending upon the severity of the injury, the cause, and how you are progressing in physical therapy.
- Wait until you’re ready, then wait another day or two.
IOW, patience is important.
If you jump in too soon, you increase your risk of injury again.
- Start with brisk walks over varied terrain.
Choose softer surfaces such as smooth dirt trails (avoid anything too technical), grass, or indoor or outdoor tracks before you go out on the road.
- Run slowly at first, with walk breaks as needed.
In fact, run/walk intervals allow you to achieve a higher volume of work while gradually reloading your musculoskeletal system and joints.
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- 3 mi
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- 4 mi
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- 6 mi
- Ease back into higher frequency and intensity.
The key word is “ease.”
It is very important not to compare yourself to your pre-injury paces.
During those lower-frequency and lower-volume weeks of running, add in strength training which also strengthens your bones and muscles and prevents compensation injuries from occurring as you resume running.
- Delay signing up for a race.
No event on the calendar will expedite the recovery process.
It is essential to gradually resume running after an injury, even if it means skipping a race.
- Stay positive!
The period with no running will seem longer than it is.
You will see runners everywhere.
But as they say “this too shall pass” and you will heal!!
- Celebrate every little accomplishment…
no matter how small or insignificant.
Of course, you are wondering if I’ve followed my own advice.
Um, do as I say, not as I do!!
Happy Running! Any other advice? Please share.
Since today is Tuesday, I’m linking up with Zenaida (The Running Teacher) and Jenn (Runs with Pugs).
I’m also linking up here tomorrow:
with co-hosts Coach Debbie Runs, Confessions of a Mother Runner, Mile by Mile, and Runs with Pugs
My First 5K and More... 
When I returned to running after that Achilles injury, I was grateful for a 9-week plan that the doctor gave me. I stuck to it and it worked very well.
Another thing which is highly unpopular among runners: stop running when you’re injured.
I often see people carrying on running and they just delay their comeback. Then they seem to be injured for years instead of just a few weeks.
At which stage are you right now with your injury? Are you back to running?
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I stopped running for 5 weeks.
And now I’m back. Slowly. Doing run/walk.
I deferred my next half marathon but I’m hopeful for a slow march one and train for the one in April
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Nice! You’re getting there, Darlene! 👏🏻
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I was awful with this advice when I had piriformis syndrome. I just didn’t want to accept what I needed to do! My body finally MADE me stop and figure out what was going on and take the steps necessary to fix things. I still tried to get back into running too early… quite a few times! Injuries are frustrating!
These are great tips, thanks for sharing!
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They are very frustrating and it’s so hard to decide when to start back.
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Ha ha, I was noticing the “delay signing up for a race” point. How many races do you have coming up?
Coming back from an injury is hard- you feel like it takes forever. But time passes and suddenly you’re running your normal amount again and the injury is a thing of the past. I’ve been down that road MANY times!
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Can’t wait for normal.
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Run walk intervals have gotten me back to running after time off every single time I’ve used them. I am a huge fan!
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Yes. It’s really helped.
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Run walk intervals have helped me so much over the years and I may just keep doing them at this point. It is hard to be injured and hard to come back from them.
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It is… and I’m fine with run/walk intervals. At this point, speed is not important. I’, just happy to run pain-free.
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All great tips! Its so important to ease back in slowly. I agree that its better to not have a race so you dont feel like you need to rush back. But did you sign up for one already? 😉
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Oh I signed up for many but that was before I got injured.
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Haha! It’s great advice, all of it. Is it hard to follow? Oh, yeah. The only positive of the Covid years was that it was during my recovery and I had nothing but time. There were no races and therefore no FOMO, so it helped me be more patient.
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Lucky but not so lucky.
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You crack me up! I love your sense of humor here. Every runner has gone through an injured period and always managed to come back. It takes time and patience.
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It sure does.
And you’re right… we all get through it somehow.
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