Getting back to anything after a long pause is hard, and many people struggle to get back into it. When you’ve been constantly training, going to fitness, swimming, or even running, it’s not as easy as 1,2,3 to jump in and start doing it again. A pause or injury puts a dampener on things, but there are ways. Here are 4 top tips to help you on your way.
Running Requires Loads of Patience
Staying patient when you’re thinking of starting to run again is a key ingredient to a healthy beginning. If you’ve been off your feet, in a physical sense, for a while due to an injury or just a necessary pause of sorts, it’s important to start slow and steady.
Take breaks, and don’t push yourself to reach your ultimate goals. Begin gradually, and your strength for the long run will come. We promise!
Walk Before the Run
Getting back to running can be tough, especially if you’ve been resting because of an injury. That’s why it’s better to walk first. Set a time for yourself, 45 minutes, or another manageable target.
Walk the entire time. Once you can do that for a while, you can think about having a run. But the point is to return from the walk without any pain first. Once you have that mastered, you’re ready to go.
Build Up the Necessary Strength
You need some serious strength training to get back on the horse, as it were. Doing exercises and adding certain elements required to run will help your legs get the power they need for the real thing.
Start by lying down or sitting, and then add more drills that you would have done before to strengthen your body and prepare it for a run.
Try Different Cardio Activities
When you work daily, you will ensure better cardiovascular fitness for yourself. But don’t jump into running right away. Talk to a physician and figure out which cardio would best serve you. Maybe some cycling? Rowing on a machine or swimming could also help.
Choose an activity—or several—that will help your overall fitness and prepare you and switch in between until you’ve built a good enough tolerance!
Remember when you’re getting back to running that you were off your feet for a while, even if it was a short while. While muscles remember, you can’t be surprised that your vascular strength and durability have changed. That’s why it’s best to start slowly to build up your strength, do some acceptable activities, and then get back to what you love most. Make sure your body is prepared before leaping into it!