Being injured can be very infuriating, but ensuring you return to running correctly will reduce your risk of that injury coming back. So this post is just that, the stepping stones to help you come back to running safely, correctly and even better than before! If you have any questions, just reach out and ask. I am always so happy to hear from you, you’ll be able to find me across all platforms @oliviafurner.
If you’re unsure, wait a littler longer
Firstly, make sure you’re injury free. Whilst waiting an extra week or two might be really hard, if you start to run when there’s still an underlying problem you’re just going to make it a whole lot worse. So in the mean time, try and find lower impact forms of training that will keep you fit and mentally sane!
Make it relevant to the time you’ve had off
The amount of time you’ve had to take off will dictate your return, your body likes slow and gradual change to allow it to adapt. I would highly recommend taking a read of this article to give you a more in depth idea of mileage and speed, relevant to the time you’ve taken off.
Learn from your injury
Whilst time off from running sucks, most of the time it can be an indication to areas of weakness that need addressing. Keep up with your specific strength training and remember the foam roller is your best friend. This is an area I’m VERY passionate about, so head over to Instagram to take a look at my latest posts.
Have a plan of action
I would highly advise writing out your first month of training, firstly it’s nice to know where you’re going but it’ll also stop you going too hard too fast. I use the calendar on my phone for everything, and do the same for my training. Be sure to note down distance, time etc. It’s also worth noting down how you’re feeling after runs, any niggles etc that you want to keep an eye and work on.
Focus on your mobility
I can’t place enough focus on HOW important this is. Most of us spend 8+ hours each day on our butts, then head to the gym, for a run etc. But how often to you think about your ability to move well? A foam roller should be part of your running kit, by committing to weekly foam rolling and mobility drills will without a doubt help you run better and helps to prevent further injures. If you’re looking to get serious about this, take a look at this YouTube channel for a wealth of information and ideas.
Keep going, you’ve got this
I know it can be tough, but just keep going. Whilst I strongly believe staying on track with your strength training and mobility is a sure fire way to reduce you chance of injury, there’s always going to be a niggle here or two just down to the sheer volume of load you’re asking of your body. Take the recovery slowly, listen to your body and adapt where required.