As summer approaches, many are motivated to get active, and running is one of the most popular ways to exercise. However, a sudden jump back into running can lead to overuse injuries like shin splints, muscle strains, and Achilles tendinopathy. Here’s a guide to ease back into running safely and achieve your goals while staying injury-free.
1. Gradual Progression in Volume and Intensity
Start with Walking and Walk-Run Intervals: Begin with brisk walking and progress to intervals of walking and running (e.g., 1-minute run, 2-minute walk). This helps your body adapt to the impact gradually.
Increase Volume Slowly: Limit weekly increases in running time or distance to about 10%. This gradual progression allows your body to adapt and reduces injury risk.
Avoid Sudden Intensity Jumps: Hold off on hills or sprints until you’ve established a solid base. Once ready, add these gradually to avoid straining joints and muscles.
2. Prioritise Recovery and Rest Days
Rest Days: Take 1-2 rest days each week to allow muscles and tissues to recover and avoid cumulative stress on the body.
Cross-Training: Try low-impact activities like cycling or swimming on non-running days. Cross-training builds endurance without the repetitive impact of running, giving your joints a break.
3. Strengthening and Flexibility Work
Target Key Muscle Groups: Strengthen areas like the core, glutes, calves, and hip muscles, which help stabilise your gait and absorb running impact. Exercises like squats, lunges, and calf raises are excellent for runners.
Dynamic Stretching Pre-run, Static Stretching Post-run: Warm up with dynamic stretches to activate muscles. After your run, stretch key areas like calves, hamstrings, and hip flexors to aid flexibility and recovery.
4. Footwear for Support and Comfort
Good footwear: Shoes should feel good on your feet and provide adequate support, helping reduce the risk of common overuse injuries.
Replace worn-out shoes: Once your shoes start feeling less supportive or reach around 500-800 km of use, consider replacing them.
Expert guidance: For a more tailored fit, visiting a running shoe store or consulting with a podiatrist can help you find footwear suited to your specific foot type and gait.
5. Monitor Pain and Rest as Needed
Recognise Warning Signs: Learn to distinguish normal post-run soreness from pain that could indicate injury. Sharp, persistent, or worsening pain is a sign to back off.
Rest if Pain Persists: If discomfort lasts beyond 24-48 hours, it could be a sign of overuse. Listen to your body and allow time to rest if needed.
In Summary
Pacing yourself, prioritising rest, strengthening key muscles, wearing supportive shoes, and being mindful of pain are essential steps for a safe and enjoyable return to running. If you need more personalised guidance, our team of osteopaths and physiotherapists are here to help.
Book a consultation for a tailored program and expert support to reach your running goals safely!