We’ve all been there. Your training is going along swimmingly and then you suffer an injury, an illness or you simply haven’t been able to get yourself into your Asics in ages.
Whether you’ve been sidelined for a week, a month or even a few years, getting back on track can be a daunting task. Daunting yes, but not impossible. Here are some tips.
- Acceptance. Your first step to getting back on track is to fully accept where you are right now. Sure, spend a few minutes mourning the past you and your past performance. It may take a while but you’ll get there.
- Take it Slow. When getting back to a running program you need to start slow. And then taper 🙂 The run-walk method is ideal for this phase. Walk a few minutes, run a minute. Repeat this for 20 minutes for the first 2 weeks. Then decrease the walking while you increase the running phase. Continue to do this for the next few weeks and soon you’ll be running for the full 20 minutes. Then add more time to your runs. Don’t worry about distance. Run by time.
- Stretch and Rest. Make sure you add extra stretching time in after your runs and take rest days often. When you re-start your program things will be sore. You need to expect this, take care of it and allow your body to get back in shape.
I’ll be honest, it sucks to start over. You will be very frustrated at first but I encourage you to use this frustration as motivation. You’ll get there. I promise!
Now go run!