Returning to running post any injury for any runner is an exciting but often overwhelming process so let’s talk strategies to get you back hitting the pavement and planning your next race!
Whether it’s a muscle, tendon or bone that’s had you on the side lines take a deep breath, because we have the answers for you as you get back to running!
The first key point to consider is the factors related to returning to running can be both modifiable and non-modifiable. It’s important in these initial stages that we focus our energy on those that we can control (modifiable) such as strength, mood, energy levels, diet, flexibility, overall load etc. Let’s break these down further to ensure a smooth return to running 😊
STRENGTH TRAINING
This refers to gym or specific kinetic chain strength that can be undertaken to facilitate running-related strength exercise. Not only will this additional training help strengthen the injured area but it assists with greater overall muscle capacity.
ENERGY LEVELS
A lot of components to this one! Aiming to get at least 8 hours sleep per night, striking a balance between work demands and training, and managing overall fatigue through recovery are going to promote higher energy levels which allow you to feel energised when its time to run!
DIET
It’s not only about what food you put in your mouth that can influence return to running success, it’s also about the timing of the food! High protein, low GI food are great for recovery, whereas Lower protein Higher GI foods are better for beforehand due to the way our body processes these. Here at OHL dietitian Em can help you balance your nutritional requirements to ensure your body has the required fuel to get through running again!
TRAINING LOAD
Now I’m sure many people are familiar with the 10% rule in increasing load and put simply yes, this is a rule that assists with a smart, gradual return to full load reducing the risk of reinjury. The best way to do this is to make small weekly increases in EITHER duration, distance, frequency or speed which allows your muscles, tendons and bones to adapt to the increase in demand. Additionally, if you are returning from a muscle or tendon-specific injury its encouraged to begin running on a firmer surface such as concrete, gravel to minimise the uneven nature, whereas if its bone you are coming back from a softer surface such as grass / oval is preferable as the spongier nature assists bone absorption. It is best for exact distances, days per week, intensity of runs to be programmed by your Physio as they can make these training programs based off clinical assessments.
Hope these points have calmed any nerves in the return to running phase and promote excitement as you get the hit the trails again injury free 😊
Give us a call on 94315955 or check out our online booking system to get a running program from a Physio to suit you !!
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