It’s scary to take off your running shoes after a break. If your injuries, pregnancy, or busy work schedule hinder your passion for running, you may be wondering if you’re feeling too sick right now.
Does your body even remember how to run at a particular pace?
Or do your feet feel weak and wobbling?
And how many times do you need to hit the pavement or jump on a treadmill before you feel happy again?
The good news is that your muscles retain a memory of their previous strength. This makes it easier to bounce than if you started from scratch. You may not see a significant change in your running performance if you are on the sidelines for only a few weeks, especially if you continue to be physically active during your vacation.
If it’s longer, you may not want to rush back to a long run. Combine running and walking to focus on unused muscles and take the time to reward yourself.
It may take up to two months for the new operation to be automated. Once you do that, it will also be less taxable. But until then, we want to minimize the possibility of injury and frustration. With these expert-assisted tips, you can overcome the hassle of retraining periods and drive on public roads with passion.
Routine effortlessly
Starting with small goals is more likely to stick to your running habits. That may mean a little restraint on yourself, both in terms of pace and distance. “We will win the race slowly and steadily,” said physiotherapist Karena Wu. She slows down until she passes the talk test. That means she keeps talking while she’s running.
Try a short and easy run 2-3 times a week.You can also follow Sofa for 5k training plan Designed for beginner runners and those who come back after a long break.
Whichever plan you choose, make sure it includes strength training, stretching, and rest elements. It’s important to remember to be consistent and use this time to readjust leg muscles, tendons, ligaments, and connective tissue, Dr. Wu said.
Incorporate immediate rewards
You might think that you can train your muscles during the first weeks or months of running, but research shows that motivation alone isn’t always enough.PairingSmall, immediate reward Performing tasks such as watching Netflix on a treadmill or enjoying the Epsom Salt Bus after a long trail run makes it easier and more fun to continue these activities.
“People repeat what they enjoy,” said Wendy Wood, author of Good Habits, Bad Habits. “If you hate running in the first place, there’s probably little you can do to motivate you to repeat it.”
Short-term rewards can carry you through the days when your motivation is delayed.And they Accelerate formation Of your new running habit.
Studies show that you can get psychological rewards by running with a group of friends, asserting from your coach, or listening to your favorite music. According to some studies, music listeners run faster, perform better, and feel less tired.
Start strength training
Strength training helps you prepare your body to run again and helps you avoid long-term injuries. Many physiotherapists and running professionals recommend strength training a few weeks before returning to running to increase strength, increase flexibility, and improve overall biomechanics.
Irene Davis, a running biomechanics expert at the University of South Florida, said:
According to Dr. Davis, runners tend to have weak legs and ankles, hips and gluteal muscles. To strengthen these areas, weightlifting, yoga, Gymnastics Also Plyometrics At least 2 days a week.
Dr. Davis and Dr. Wu recommended exercises that simultaneously train multiple muscles, including calf-raising on one and both feet, lateral bandwalks (or monster walks), planks, rushes, squats, and step-ups.
stretch
A well-designed warm-up can also shed blood and prepare your muscles to run. Dr. Wu and Dr. Davis recommended dynamic stretching that mimics the movements that the joints and muscles move in every movement and that they are trying to perform without holding them in place. For runners, they are often the same exercises used in strength training, such as lunges, squats, bat kicks, and high knees.
Studies have provided mixed and often contradictory results regarding the benefits of post-training cool-downs. However, many athletes and physiotherapists, including Dr. Henry Wu, recommend static stretching to hold a position for a period of time after running. She also recommends bringing her knees closer to her chest, pulling her ankles toward her gluteal muscles, leaning against a wall to stretch her calves, and going into deep rushes to move her hips in a circular motion. I did. Try stretching to see if it feels more flexible or helps you regain energy for your next run.
Get enough rest
Just because your body remembers how to do it does not mean that your muscles and joints are ready to pay tolls. While rebuilding your stamina and strength while running, you’re destroying your body in a variety of ways, including opening tiny tears in your muscles. Resting at least one day a week can help prevent injuries, restore your body, and help your body recover.
During each run, your body also depletes the storage of glycogen, a type of carbohydrate stored in the muscles and liver. Rest and refueling help replenish these reserves and you can use them as energy when you run again.
Recall that we are making progress throughout the process. Running is an exhilarating way to exercise with a breeze on your hair and the ground under your feet. So dust those shoes and get out of the door. – this article Originally appeared New York Times
Sign up for one of the following Execution of Irish Times Program (free!).
First, choose the 8-week program that suits you.
―――― Beginner course: A course that takes you from inactive to 30 minutes of running.
-Get on track: For those who can squeeze in a few runs a week.
-10km course: Designed for those who want to travel to a point of 10km.
Please do your best!
