RETURNING TO RUNNING: 3 TIPS FOR A SAFE COMEBACK
Running on Empty, and How to Refill Your Tank!
Have you already been running and are now looking to increase your mileage, improve your pace, enhance your overall performance, or returning to running after injury?
Or do you feel sidelined by injuries and are now ready to return to a regular running routine?
Regardless of where you are in your running journey, here are some of our best tips for getting back to running:
1. Manage Mileage
Why it matters: It is important to give your body time to adapt to the demands of running.
We see a lot of runners who are dealing with pain that is triggered by a specific volume of mileage, especially if they are returning to running after injury. They feel fine up to that point, but increasing mileage or intensity too fast or too soon is one of the most common triggers for lower extremity pain and injury. This is why following a well structured progression scheme is key.
A good rule of thumb is to increase your total mileage by no more than 10% per week—and even more gradually if you’re recovering from an injury. While this is a conservative progression, this ensures that you are not pushing yourself too quickly and it’s easy to quickly make adjustments if you start to experience any pain. (For some, 10% is even too much, so don’t be worried if you stick to a 5% Rule…or any other number)
If you are currently dealing with pain: utilize more cross-training in your programming. For runners, this includes strength training, cycling, swimming, rowing, or the elliptical. You can use this physical activity to maintain or improve fitness by training at a similar intensity to your running to maximize its carryover.
2. Add Strength Training to Your Routine
Why it matters: Strength training boosts performance and significantly lowers your injury risk.
Most runners would rather be running, but studies show that runners who strength train can cut overuse injuries by more than 50%. Stronger muscles and connective tissues help absorb impact and reduce joint stress, which helps prevent issues like runner’s knee and Achilles tendinopathy.
If you want to become a more efficient runner, strength training can improve your running economy by around 4%. That means you use less energy at your usual pace—great for endurance and performance.
How often? Aim for 2–3 strength sessions per week (1 is the minimum), and give yourself 1–2 rest days between sessions to allow for recovery.
3. Your “Ecosystem” is Important
Why it matters: Your body doesn’t distinguish between different types of stress.
While most running injuries are due to repetitive stress and muscle imbalances, but they do not occur in a vacuum. Allostasis is the dynamic process by which the body maintains a stable internal environment (homeostasis) through adaptive responses to stress. Allostatic load, on the other hand, is the consequence of prolonged or excessive allostasis, leading to a wear and tear effect on the body. Chronic stress, repeated exposure to stressors, and persistent activation of the stress response can all contribute to the development of allostatic load.
Training, kids, work deadlines, kids, lack of sleep, kids, and life stress all impact your recovery. High allostatic load is linked to various health issues, including cardiovascular disease, impaired cognitive function, and mental health problems.
Make sure to factor in everything—not just your workouts—when thinking about your total work load with your workouts.
Pro Tip = Program Rest Days! Are you taking them? Your body recovers and adapts when you rest. Skipping rest can lead to breakdown instead of progress. Ideally, you have at least one easy day in your training schedule where you completely rest and recover from your workouts. Rest days ok? Time to check your sleep and nutrition!
Whether you’re returning to running after injury or training for your next big goal, we’re here to support you!
Pain comes with many boundaries. If you are not sure that we are a good fit, or if you’re not in NYC or CO, no worries! We encourage you to follow us on Instagram and YouTube, or consider a virtual consultation. We have been able to help hundreds of people all over the country (and world) better understand, cope, and live the lives they want to live.