Nobody can predict an injury, but there’s no doubt about the fact that it can really knock you down, both mentally and physically. While it can be easy to resign to the fact that you’re never going to run again when this injury strikes, that doesn’t have to be the case. Although you have to be extremely patient with yourself and your body, getting back into running once you’ve had an injury doesn’t have to be hard. After all, we all know that slow and steady wins the race…
Walk first, then run
If your injury has been to your legs, then it’s important that you wait until you are properly healed until you embark on another run. However, it can often be difficult to know whether you are fully healed or not. One of the best ways to ensure that it’s safe to once again put on your running shoes is to walk first. If you can head out on a brisk walk and gradually pick up your pace without it hurting, then you’re probably ready. If you still feel a few niggles and tugs as you walk, you’re not ready. The last thing you want to do is to make your injury even worse.
Take as many breaks as you need
Many people feel a lot of pressure to get right back to it after an injury, but this just isn’t possible without making things worse. It’s important to take as many breaks as you need when you’re getting back into running after an injury, and if that means that you double or triple your average time because you keep having to take breaks, then that’s fine. If you have been out for a few weeks or even a few months, you need to allow your muscles the chance to warm back up again. It’ll take longer to get back to where you were, but it will be worth it.
Incorporate strength training
Muscles can weaken while you’re out with an injury, and this can affect how fast and strong you go back to running after an injury. While starting off slow and steady with walking and running is the best way to get back into the swing of things, incorporating strength training into your workouts can also do you a world of good. One of the main reasons for this is because it allows you to target your weaker spots – such as the place where you had your injury – and bring it back up to the same strength as the rest of your body. This can ultimately make you stronger, faster, and even improve your stamina. Then, you’ll be back in the game before you know it.
If you’re a runner who has had to take time out from the sport you love because of an injury, you’ll know that it can be incredibly frustrating. It can be even harder to get back into the swing of running again, but there are things you can do to make this process even easier – if you have the patience.