Dusting off your
running shoes after a break can be
intimidating. If an injury, pregnancy or busy work schedule got in the way of
your passion for running, you may wonder if you’re now too out of shape. Will
your body even remember how to run a certain pace? Or will your legs feel weak
and wobbly? And how many times do you have to pound pavement or hop on a
treadmill before it feels fun again?
اضافة اعلان
The good news is that your muscles retain a memory of their
former strength, which can make it easier to bounce back than if you were
starting from scratch. If you were sidelined for only two or three weeks, you
may not even notice a significant change in your running performance,
especially if you remained physically active during your time off.
If it has been longer, you may not want to rush back to
several-mile runs. Mix running with walking, take time building up strength in
unused muscles, and use a few tricks to motivate and reward yourself.
It can take about two months for a new behavior to become
automatic. Once it does, it also becomes less taxing. But until then, you want
to minimize the potential for injury and frustration. Use these expert-backed
tips to get past the annoying retraining period so you can hit the open road
with passion.
Ease into a routine
You are more likely to stick with a running habit if you start
with small goals. That may mean holding yourself back a bit, both in terms of
pace and distance. “Slow and steady wins the race,” said Karena Wu, a physical
therapist and owner of ActiveCare Physical Therapy in New York City. Slow down
until you can pass the talk test, which means carrying on a conversation while
running.
Try to do two to three short, easy runs per week. You could also
follow a couch to 5K training plan designed for beginner runners and those who
are returning after a long break. Alternatively, you may use a strategy that
incorporates walking breaks into your runs.
Whichever plan you pick, be sure it has elements of strength
training, stretching and resting. The point is to stay consistent and remember
that you are using this time to recondition the muscles, tendons, ligaments and
connective tissues in your legs, Wu said.
Build in immediate rewards
You may think you can muscle through the first few weeks or
months of running, but research suggests that motivation alone is not always
enough. Pairing small, immediate rewards to a task — such as watching Netflix
while on the treadmill or treating yourself to an Epsom salt bath after a long
trail run — can make it easier and more enjoyable to continue doing these
activities.
“People repeat behaviors that they enjoy,” said Wendy Wood, a
research psychologist at the University of Southern California and author of
“Good Habits, Bad Habits.” “If you hate running to begin with, there’s probably
not much you can do to motivate yourself to repeat it.”
Short-term rewards can carry you through the days when your
motivation is lagging. And they may even accelerate the formation of your new
running habit.
Research shows that you can also get psychological rewards from
running with a group of friends, affirmations from a coach or listening to your
favorite music. Some studies have shown that people who listen to music are
able to run faster, perform better and feel less exhausted.
Start strength training
Strength training helps prepare your body for running again and
can keep you injury free for the long haul. Many physical therapists and
running experts even recommend strength training a few weeks before returning
to running to build up muscle strength, increase flexibility and improve
overall biomechanics.
“I think a lot of people use running to get in shape, but I
would really recommend getting in shape to get back to running,” said Irene
Davis, an expert on the biomechanics of running at the University of South
Florida.
Runners tend to be weak in their feet and ankles, as well as
their hips and glutes, Davis said. To strengthen these areas, try weight
lifting, yoga, calisthenics or plyometrics at least two days per week.
Davis and Wu recommended exercises that train multiple muscles
at the same time, such as single and double leg calf raises, lateral band walks
(or monster walks), planks, lunges, squats and step-ups.
Stretch
A well-designed warmup can also get your blood flowing and
prepare your muscles for running. Wu and Davis recommended dynamic stretches,
in which you move your joints and muscles through full ranges of motion,
mimicking the movement you’re about to perform without holding them in place.
For runners, they are often the same exercises used in strength training, such
as lunges and squats, as well as butt kicks and high knees.
Get enough rest
Just because your body remembers how to do a 5-minute mile
doesn’t mean your muscles and joints are ready for the toll running can take.
While you are rebuilding stamina and strength during runs, you’re also breaking
your body down in many ways, including opening microscopic tears in your
muscles. Taking at least one day off a week will help avoid injury and let you
come back stronger, allowing your body time to recover.
During each run, your body also depletes its stores of glycogen,
a type of carbohydrate saved in the muscles and liver. Resting and refueling
helps replenish these reserves so that you can use them as energy when you run
again.
Remind yourself that you are making progress throughout the
whole process. Running is an invigorating way to exercise with the breeze in
your hair and the ground at your feet. So dust off those shoes and head out the
door.
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