Over your running injuries? Tips for getting back into running safely

So you’re over your running injuries and can’t wait to get back into training again? If it’s only been a week or two and you’ve had a chat with our running physio, then you can probably take up where you left off.

However, if it’s been longer than one or two weeks and you suffered a significant injury, then we highly recommend a chat with our running physiotherapist and strict adherence to their recommendations. The last thing you want to do is to exacerbate your running injuries because you were too eager!

Here are three tips for getting back into running after an extended break.

1.    Focus on strength and conditioning

Before hitting the pavement, it’s best to spend a few weeks focussing on strength and conditioning training. This helps to strengthen your muscles and connective tissues, improve coordination and stride efficiency, and maximise your power. All of which is recommended by our running physio before recommencing a running schedule.

2.    Take it slow and easy

Don’t expect to run as fast or as far as you did before your running injury. You need to rebuild your fitness slowly and not push yourself too quickly. The last thing you want is to injure yourself again. Talk to our running physio about a sensible running schedule that’s suited to your injury and gets you back to your former level as soon as possible.

3.    Consider cross-training

To increase your endurance, our running physiotherapist suggests you start with cross-training. This is a great way to get fit again without over-stressing your running injuries. Try swimming, cycling, yoga or Pilates on days when you aren’t running. It’s also a good idea to begin cross-training a few weeks before returning to running and keep it as part of your training schedule. Everything helps!

BOOK an appointment with our running physio today.