If you've only been sidelined for a week or two, it's fairly easy to get right back into your running routine, but if you've taken several weeks or months off of running due to injury, lack of motivation, illness or obligations, it's pertinent to ease back into your routine carefully to avoid injury and frustration.
The most important thing to do is:
Build a Habit - mainly start a routine even if it's just brisk walking. Planning an activity everyday, at the same time will get you into the habit. After a routine is established it's easier to start slow running and increasing distance.
Follow a Plan - whether it's a tried and true plan that has worked for you in there past or it's a new training regimen such as The Hanson Method, Couch to 5K, Hal Higdon's Training Programs, or other programs, it helps to have a template to follow to keep you in a routine and on track.
Don't Go Too Fast - patience is vital here. Too often a runner will get over confident too soon and increase their mileage, speed or both and fall into a set-back or an injury. The ruler of thumb is nt to increase your efforts more than 12% of the previous week.
Camaraderie - run with a friend or jin a running group,. This is the best way to stay accountable and motivated.
Mix it Up - once you have built back a base, try different terrains to keep things interesting and to vary your workouts. Trail running is much different than the road and hilly courses will help your speed training and stamina.
Love Your Soles - check your running shoes! The most important apparel in running are your shoes. Make sure they are a good fit and offer proper support. If you suffer from high aches, flat feet, over or under pronation, you should be running in a supportive shoe, not minimalist! Make sure you are wearing the proper shoe for the terrain you are running as well. If you love trail running, get a good pair of trail shoes! And take note of the amount of miles you are running. Take a sharpie and write the month/year on the shoe to keep track. Never run more than 500 miles in a shoe. The outer soles may look good, but the inner support breaks down and will lead to injury!
Consistency is Key - It takes 21 days to develop a new habit, so don't quit! Racing season is right around the corner!!!
Dawn Ciccone
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