Happy Monday runners! This week is “Injury Prevention Week”, and I’d like to share a few tips with you to make sure you get back right on track after a setback during your marathon training.
Signs of an injury
Loss of function
Pain – IF IT HURTS STOP!
How to treat them
Don’t stretch an injured muscle
Ice –Do not ice for over 15 minutes
How to get back into running
-Start with low-level exercise, around 30 minutes, to avoid the illness from returning.
-If you are still feeling ill, don’t run more than every other day to avoid a decrease in resistance
of your immune system
After injury less than 14 days
-You can get back to where you left off in the same amount of days you took off
-Be sure to start off running every other day to get back into the swing of things
-Increase the length of your runs in a quicker period of time by slowing down your pace
-Always consult your doctor or therapist and follow their recommended workout plans
Longer than 14 days
-The longer you take off the harder it is to come back
-Take off 20% per week if you have done no exercise
-Jumping too quickly into where you left off will potentially cause injury; be patient and your
muscle memory will have you back to your running routine in no time!
-Always consult your doctor or therapist and follow their recommended workout plans!
Just because you didn’t run today doesn’t mean the entire week is blown. Tomorrow is always a new day! Happy running!