3 Things to Focus on After Taking Time Off From Running
By Dr. Trish Kana, PT, DPT
With the warmer weather finally here, you’re ready to lace up and jet out the door to start racking up those miles. All too often, this time of year is when we as physical therapists deal with an influx of overuse running injuries: runners ramp up too quickly after taking some time off during the colder winter months. Don’t let that be you! We’ve got 3 recommendations to keep you healthy and strong while getting back into the swing of things:
Pace yourself!
This winter may have been your down season where you were focusing on other hobbies. If it’s been a while since you’ve been running regularly, don’t worry if it takes you a couple of weeks to not feel like you’re running through molasses. Don’t compare yourself today to where you were last fall. In fact, we’d recommend not focusing on your pace at all during your first few runs back. Allow yourself to just run.
If your heart rate is all over the place, don’t freak out. Use the RPE scale instead- your rating of perceived exertion. On a scale of 0-10, how hard are you working during your run? For the first few weeks, focus on easy running only and don’t push speed. This should feel like a 4/10 effort. If you’re having trouble keeping that lower effort level, don’t shy away from a walk/run plan with intervals of jogging and walking based on how you’re feeling.
Work on your strength.
Hopefully you’ve been staying strong and lifting weights throughout the winter, but if not- now is the time! We regularly hear that runners avoid working on lower body strength because they feel like their legs are getting stronger with just running. While running definitely strengthens your legs- it’s not the best way to actually build muscle. Specific strength training exercises for runners can help you run faster and further by increasing your muscles’ capacity to handle more load without causing excessive tissue damage.
It can be more challenging to stay consistent with strength training during the summer when you’re traveling or away from your regular routine. Here are some great ideas on how to stay active and fit at home or on the go (we particularly like #4).
Hire a coach!
If you’ve had trouble in the past with injuries or have a tendency to do too much too soon, consider hiring a running coach. They’ll take stock of your running and injury history, training availability, and goals to come up with a sustainable plan tailored specifically to your individual needs. Trust us, it’s worth the investment to stay healthy and have a professional guiding you along the way.
Hope these recommendations help you get started on the right foot! We are here to help support you every step of the way. If you have specific training or injury questions, you can always set up a FREE strategy call with one of our Doctors of Physical Therapy! Happy Training!