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how to return to running and reduce your risk of injury

It’s such a great time! You’ve been off for while for whatever reason but now you’re back and raring to go 😃
Hold up ✋
While it’s great and a hugely positive time it’s important to take just a little bit of time to put in place some simple principles to ensure that this time you’ll be back for good and not hampered by an early injury that stops you in your tracks or niggle that keeps you from fully enjoying your running.
​I’ve put together a simple plan below that will help dramatically reduce your chances of suffering a set back early on.

So let's get stuck in...

"too much too soon is one of the greatest causes of running injury"

step 1 - Don't change or increase things too much too soon

Step 1. Utilise the FITT principle when increasing your training.
Frequency: How many times you run in a given timeframe e.g. in a week.
Intensity: How hard you run. Is it easy running or are you doing fast sessions
Time: How long are you running for? Usually equates to distance. Increasing how far or how long you run for.
Type: Hills, trail, road, flat, track, sprinting.
Aim not to increase more than 2 at a time and ideally just one in the first 4 weeks.

step 2 - Short term goals

Step 2. Set yourself a short term goal with consistency being at the heart of it.
It might be to get 3 runs a week in for 3 weeks, it might be to consistently run 15 miles a week for 3 weeks.
Make it realistic and achievable. That way you’ll give yourself a boost in motivation from achieving your goal.

STEP 3 - DON'T COMPARE YOURSELF TO OTHERS

Step 3. Don't get caught comparing yourself to others. You're on your own unique journey and that is what matters. Firstly others you're looking at may well have been training more up until now but also bare in mind they won’t always be doing it right. Tortoise and the hare comes to mind. Consistency will always trump short intermittent spikes in training scuppered by injury. You do your thing and be confident that you're returning the right way.

"You're on your own unique journey and that is what matters"

step 4 - adapt sessions with your group

Step 4. When returning to training with your club, remember you won’t all be coming back at the same level. Tell the coach/run leader that you’ve been off for a while and need to return gently. This will enable you to maybe do every other effort in a session or take each effort a little easier. If you were near the front of the group previously, why not try running and supporting at the back?

"feel confident in adapting sessions to suit your level of fitness"

step 5 - strength training

Step 5. Think about putting in just 2 strength exercises in to your weekly routine. 
From common injuries I see in clinic the 2 exercises I would recommend are:
Single leg calf raises off the bottom step and Resisted crab walks (side ways stepping with a resistance band around your feet).
This will give your muscle some capacity to deal with the loads required when running. 
See my page on strength training for runners here: STRENGTH TRAINING FOR RUNNERS

"Just a few sessions of strength training can improve your running efficiency by 4%"

step 6 - prioritise Recovery 

Step 6. Recovery is vital! Think about when you’re getting recover time. Try not to run on several consecutive days. Give your body plenty of time to recuperate. SLEEP, your body needs sleep to make all those amazing adaptations that make you better at running. Prioritise your sleep where you can. 
Nutrition forms a large part of your ability to recover well. You don't necessarily need to over complicate this though. Just try to eat well. A balanced diet is all that’s needed. Ensure good levels of portent and if in the winter/ Autumn months it's advisable to be taking a vitamin D suppliment (read more about Vitamin D here).

"your body needs sleep to make all those amazing adaptations that make you better at running"

STEP 7 - YOU MIGHT BENEFIT FROM A COACH

Step 7. If you’re unsure of how to go about getting back into or starting running, then perhaps look at getting a coach to help, you even if it's just for the short term. Remember coaching isn’t just for elites. Even if you're a member of a club a coach might just be able to give you that more individualised guidance that you need. Also having a coach can make you more focused and feel as if you have someone in your camp. It works for some but not everyone, but it's a real option. 

"Remember coaching isn’t just for elites​"

Running Shoes

If you’re looking at buying new running shoes, check out my advice on this here: ​​RUNNING SHOES

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As always please contact me if you have questions or would like resources on anything else. ​

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James armstrongphysio