Occasionally, being a runner involves taking a break from running.
Being a lifelong runner will inevitably lead to injury, just as being a lifelong human being will inevitably lead to death. Even if you do everything correctly, achieving unbreakable and immortal health is only within the realm of possibility for vampires and the Queen of England.
In order to be a happy lifelong runner, it is important to understand how to resume running after taking a break, due to our vulnerability. Whether the break is short or long, it is crucial to approach the return to running with caution in order to prevent injury and burnout, even if you haven’t been running for a while.
The primary concern when resuming running is that your mind and cardiovascular system may be ready for the challenge, but your legs and musculo-skeletal system may not be prepared to handle it. If you push yourself too hard, you’ll end up in the same situation as before – unable to run, this time due to injuries such as tibial stress fractures, knee tendinitis, or severe nipple chafing.
Here’s how to return to running after an injury
1. The amount of time off and previous training load determine how you should return
Amelia Boone, the obstacle-course-racing world champion in 2016, encountered a runner’s worst fear: an MRI that would astonish any doctor. During her training for the Western States 100, what she initially believed to be a muscle strain gradually deteriorated, reaching a point where it abruptly snapped. This incident revealed that she had fractured her femur. Her recovery took approximately nine months before she could resume running.
Amelia had to reconstruct her running legs completely with such a lengthy break. To safely resume running, she followed two principles mentioned in Coach Jack Daniels’ book, Daniels’ Running Formula.
The principle of “ease of maintenance” suggests that the body preserves training adaptations more effectively than it initially develops them.
Returning from a layoff is faster than reaching the same level of performance initially due to various physiological reasons such as changes in muscle fibers and alterations in gene expression over time.
Next, there are four main groups of layoffs that determine the application of the ease-of-maintenance principle—less than 5 days, 6 to 28 days, 4 to 8 weeks, and 8 weeks or longer.
Based on Daniels, if you fall into the first category (5 days or fewer), there will be no decline in your fitness level as measured by his VDOT metric, which calculates training paces in his training system. To resume normal training, you should have an equal number of easy running days, equivalent to 100 percent of your previous training volume (for instance, taking three days off would require three days of easy running before resuming full training).
In the second category (6 to 28 days), the range of VDOT fitness loss is from 0.3 percent at the lower end to 6.9 percent at the higher end, which is a positive result. Taking a week off results in a fitness loss of less than 1 percent, and even a month off is insignificant and barely noticeable.
According to Daniels, it is suggested to allocate the first half of the return at a 50-percent volume, followed by the second half at a 75-percent volume. Therefore, for a runner covering 40 miles per week, taking a 14-day break would entail 7 days of running at a 20-mile weekly distance, followed by 7 days at a 30-mile weekly distance.
In the third and fourth categories, the progression is more gradual, beginning at 33 percent and gradually increasing to 50 percent and 75 percent. It is worth noting that, according to Daniels’ VDOT metric, even with extended breaks, the fitness loss is unlikely to exceed 20 percent.
2. Wait until you’re ready, then wait another day
Returning to running after an injury is similar to looking over your shoulder before changing lanes while driving. Usually, changing lanes swiftly is not a significant issue. However, it is advisable to prioritize safety because a single error can have serious consequences.
3. Start with brisk walks over varied terrain
It is generally advised that you should not run if walking causes pain. Moreover, walking poses a low-risk way to lightly stress your musculo-skeletal system, thereby facilitating a smoother transition to running.
During the walk, you can walk quickly, as if you are rushing to the office restroom after Free Burrito Friday. We recommend our athletes to do painless walks for 30 to 60 minutes for a minimum of one or two days for shorter breaks, and up to two weeks for longer breaks.
4. Take recovery seriously
Injuries and pain typically do not disappear automatically. If they do, it is temporary and will reoccur once you resume running. It is crucial to heed the advice of your Physical Therapist and put in the effort. Although the tasks may appear straightforward and fundamental, consistent execution yields positive results!
5. Start slow and keep it slow
Once you are prepared to resume running, begin at a slow pace. As your body readjusts to running, gradually augment your distance and the level of intensity. Beginning too fast poses the threat of re-injury or exacerbating the existing injury.
When recovering from an injury, it is important to ensure that your easy runs are truly easy. Specialty workouts like hills, sprints, fartleks, and similar exercises should be avoided. The primary objective during this period is to maintain forward motion without experiencing any pain, while maintaining a slow and easy pace.
6. Cross-train wisely
In order to stay active without exerting too much pressure on your injured body part during your recovery period, it could be helpful to think about incorporating cross-training into your routine. Reducing the amount of running you engage in will aid in preventing excessive aggravation.
If you choose to cross-train, make sure to select activities that will not worsen your injury. Ensure that the activity does not cause your pain to exceed a rating of 5 out of 10.
7. Modify based on your pain
When it comes to running and training, my guideline is to continue, but with adjustments. Let pain serve as your indicator. Imagine a scale from 1 to 10, with 10 representing the most severe pain you’ve experienced. After running or during your run, assess your pain or discomfort level. If it falls below the 5/10 threshold, you can proceed confidently.
It is crucial to be truthful with yourself. Do not manipulate the situation to downplay your pain just to continue running. This will delay your healing process and lengthen the time it takes to return to your normal running routine.
8. Warm-up and cool-down
Prior to every run or activity, ensure that you allocate some time for a warm-up routine, which should involve gentle cardiovascular exercises and dynamic stretches. Following your run, proceed with a cool-down phase consisting of static stretches lasting 20-30 seconds each. By adhering to these uncomplicated measures, you will adequately prime your body for the physical demands of running and facilitate post-run recovery.
9. Take some time off
Continue to follow these steps until you receive an evaluation from a professional. Only resume your running routine gradually and cautiously after obtaining clearance. Pay close attention to your body’s signals and ensure that any discomfort is managed as previously advised.
By persisting in a modified manner, running can effectively contribute to your recovery and ensure your return with full strength.
10. Strength train
Strength training plays a vital role in the prevention of injuries and the recovery process for runners. Alongside enhancing overall fitness, exercises that strengthen the muscles can also address any disparities in strength, which might otherwise result in overuse injuries.
In addition to your ongoing well rounded strength program, it is common for Physical Therapists to include additional strength and mobility exercises in injury recovery programs. The importance of strength cannot be underestimated when it comes to both preventing and recovering from injuries.
11. Eat well
Eating a healthy diet is important for supporting your runs and promoting post-run recovery. Ensure that your diet includes ample amounts of lean protein, fruits, vegetables, healthy fats, and complex carbohydrates. It is crucial to continue fueling for your objectives, even if you are injured.
