Starting to run after an injury

No person who practices sports, even the most prepared and those who compete at the highest level, is libre suffering a mishap. And when I say mishap, I mean injury. Injuries are the order of the day and in running even more so, especially if you are that type of runner who occasionally goes out for a run and when you do not carry out a good warm-up and a series of stretches that are essential to prevent possible injuries.

The benefits of starting to run slowly

At this point it should be noted that, despite a good warm-up and stretching session, no athlete, and even less a runner, is libre injury no matter how well we have done at the beginning, before starting the race. But it is no less true that a good musculature helps to protect and reduce the risk of injury in a remarkable way. In short, the more prepared and trained you are, the more likely you are to come out unscathed in each of your races or training sessions.

Therefore, in this post I want to talk about how to return to running after an injury that keeps you would not say inactive because you can surely practice other types of complementary exercises in that time, but yes to the margin, for a few weeks, of your favorite sport such as running.

If you are passionate about this sport and want to return to running as soon as possible, the most important recommendation I make is to have patience and let your body a reasonable time to recover. If you do not take this seriously or if you rush, far from achieving the desired goal, you will achieve the opposite effect, either through a relapse or by aggravating the injury.

Injuries can occur for a variety of reasons: poor warm-up, overtraining, underdeveloped muscles, poor running technique, inappropriate or overused running shoes, etc. In any case, and regardless of the origin of your injury, it is advisable to reconsider and think about how and why the injury occurred in order to avoid making the same mistake again.

During the time you are injured it is convenient to know what kind of exercises you can do and which ones you cannot do. Some swimming, static cycling or a few stretches can help you to keep in shape, but always bearing in mind that the injured area should not be forced.

Depending on the severity of the session and , consequently, the time of inactivity, the way to resume training will be different. Although it goes without saying, you should be aware that the first few days you will not be able to run at the same pace as before the injury. Before starting to run, try walking for an hour and check whether or not you have any discomfort. If you feel good after this test, you should be able to run for a few minutes at a jog. Keep in mind that the impact on your legs when you run is much greater than when you walk. Remember this: as soon as you feel pain or a prick, stop. Take a few days of rest until the discomfort subsides and resume the activity gradually, without forcing.

Some recommendations for the first few days:

• Patience: I said it at the beginning of the article. Sometimes trying to shorten recovery times is counterproductive and the only thing you will get is to relapse or aggravate the injury. Therefore, all the progress you have made during that recovery time will be lost in one fell swoop.

• Warm up well and stretch: although it sounds like mother's advice, it is the best way to prevent injuries. Always do a good warm-up before going out for a run so that your muscles are well 'greased' and a series of stretches so that your joints gain flexibility .

• Combine walking and running: especially if your injury has been of a certain severity, it would be advisable to establish intervals of time in which you walk at a light pace and others of running, like jogging or jogging.

• Gradual training: your body needs a period of adaptation after the break. Running a couple of times a week for the first month is more than enough. You will then have plenty of time to increase the frequency and intensity of your training sessions.

• Practice other sports: depending on the sport you do, some parts of the body are more strained than others. Until a certain amount of time has passed and you see that the injury has completely subsided, you can alternate running with some swimming, some Pilates exercises or a few minutes a day on a stationary bike.

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