The return to running – Basic tips for injury-free running

Running after a long break can be challenging; it can be surprising how much the body’s mechanics depend upon muscle-memory. Often even extremely fit individuals who work out in the gym can be prone to running injuries as their bodies are not accustomed to the motion of running.

Running after a prolonged absence from the activity can be tricky as many runners complain about niggles and aches. Here are a few basic pointers to help you get your stride back and incorporate running as a regular activity in your workout schedule.

Don’t do too much too soon!

Follow the 10% rule. Never increase your mileage or time by more than 10% per WEEK. Pay attention to how much an additional day can add to your week’s total. Consistent training over the long haul is what’s important, not how quick you reach your goal.

Pay attention to what your body is telling you!

Most running injuries don’t just come out of nowhere and blind-side you. Usually, there are warning signs – aches, soreness, and persistent pain. It’s up to you to heed those signs. If you don’t, you could hurt something as you try to change your gait to compensate for the pain.

Invest in a good pair of shoes.

Get comfortable running shoes. There’s no single best shoe for every runner – your goal is to find the one that offers the best support and fit for your unique anatomy and biomechanics. Don’t buy a shoe just because it’s cheap, because it “looks fast,” or because it matches your favourite workout gear. Shoes are the most important part of all your running gear, so choose wisely.

Cross training works.

Running is hard on your body, there’s no doubt about it. So our experts agree that most runners can benefit from cross-training activities to help improve muscle balance and stay injury-free. Swimming, cycling, elliptical training and rowing will burn a lot of calories and boost your aerobic fitness. Incorporate intervals, fartleks, hill work and long slow distance days, as well as recovery and rest days.

Stretching Prevents Injury.

Runners following a training program tend to focus on building endurance and speed. Yet, a flexible body is more efficient, sees more gains in strength and endurance, enjoys more range of motion, is less injury-prone, recovers more quickly, and simply feels better. Regular stretching is a must.

Warm up, and cool down.

Make sure your first and last 10 minutes are lower intensity to ease your muscles and heart in and out of your workout. This allows your body to find its ideal pace, keeping you running longer and safer.

Drink up!

Proper hydration is vital in helping to prevent muscle cramps. If you’re dehydrated before you begin your run or if you become dehydrated during your run, you increase the risk of depleted electrolytes. Potassium (an electrolyte) is needed in order for your muscles to relax after they’ve contracted. If you begin your run with depleted potassium levels or you deplete them while sweating on the run and don’t rehydrate while running, you increase your chances of cramping of the calves, quads and/or hamstrings.