Running is an excellent cardiovascular exercise, but is hard on your muscles and joints. So much so, in fact, that more than 50% of runners suffer an injury every year.
There are many potential causes of running injuries, from trauma to overuse. But regardless of the cause, if you’re among this percentage, there are certain steps you need to take before you hit the pavement.
To learn everything you need to know about how to start running again after an injury, just keep reading!
Pace Yourself
If you’re an avid runner, it makes sense that you would want to get back to your routine as soon as possible. But pushing yourself too hard too soon is one of the biggest mistakes you can make.
Instead of picking up where you left off, you need to start slow. Run for a short amount of time at first, then gradually build back up to your post-injury distance.
Stick to Your Physical Therapy
Many running injuries are severe enough to require physical therapy. If you’ve been seeing a physical therapist for your injury, follow their instruction to the letter.
After a while, you’re bound to start feeling comfortable and confident in yourself. This isn’t a bad thing, but don’t allow those feelings to make you stop taking your therapy seriously. Following your treatment plan is crucial to avoiding re-injury.
Be Patient with Yourself
Your first time running after an injury can be disheartening. Your legs won’t have the strength that they used to and you’ll likely become out of breath much faster than you’re used to.
Remember, you’ve been injured! Be patient with yourself and your body. And try not to be too discouraged – thanks to muscle memory, you’ll be back to your old self before you know it.
Set Goals
A great way to avoid frustration is to set mini-goals for yourself. You’ll be able to track your progress and achievements, collecting small victories on the road to recovery.
This will also help to avoid negative thinking. You don’t want to focus on how much further you have to go. Instead, focus on how far you’ve come!
Set weekly goals and acknowledge your progress when you reach them. Starting to run again after an injury is a big deal!
Work on Other Aspects of Fitness
Just because you can’t yet run like you used to doesn’t mean you can’t improve other aspects of your fitness while you’re recovering.
Focus on exercises that boost your strength and flexibility. They will give a sense of accomplishment while protecting your body against future injuries.
Learn How to Start Running Again Post-Injury to Stay Healthy
It can be tempting to jump right back into your routine once you’ve overcome an injury, but it’s extremely important to take the proper steps.
If you don’t know how to start running again post-injury, you’re much more likely to re-injure yourself, putting yourself out of action even longer. Taking it slow can be frustrating, but being patient with yourself will be worth it in the long run.
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