Walk before you run Returning from a running injury

There's a reason they say, "walk before you run." Returning from an injury can be daunting, but starting off slowly is essential. Here are a few tips on easing back into running after a long layoff.

If you're a runner, you know the importance of staying in shape. But sometimes, life gets in the way, and you have to take a break. It can be tough to get back into running after a long layoff, whether it's due to an injury or just a busy schedule. Here are a few tips to help you ease back into it.

When an athlete experiences a running injury, it is essential to carefully look at their biomechanics and running technique to better understand the underlying cause of the damage. Factors such as foot positioning, stride length, and body posture are all crucial aspects that can affect how the body handles impact, distributing forces evenly across muscles and joints. Additionally, looking at things like gait cycle timing and cadence can help identify imbalances or form flaws that may have contributed to the injury. It becomes easier to develop targeted interventions and preventative strategies that can reduce the risk of injury by assessing biomechanics and running techniques in detail. Ultimately, this approach is essential for helping athletes stay on top of their game and maintain their overall fitness level.

After sustaining a running injury, it is essential to focus on strengthening the damaged tendon or joint initially. This will help ensure that loads of walking and running are managed effectively, preventing further injury. Exercises that strengthen the muscles around the injured area are particularly beneficial. Targeted exercises help condition the damaged tendon or joint, allowing it to heal and handle the stresses of running. In addition, strengthening muscles can also help to stabilize the joint, reducing the risk of further injury. Ultimately, you can help ensure complete and speedy recovery by focusing on strengthening after sustaining a running injury.

Start by gradually increasing your mileage. If you try to do too much too soon, you're more likely to get injured. Instead, start with a few short runs and gradually increase the distance each time.

Pay attention to your body. If you start feeling pain, slow down or take a break. It's essential to listen to your body and not push yourself too hard.

Finally, make sure to warm up before your runs. This will help improve your flexibility and reduce the risk of injury.

When it comes to preparing for running, many people turn to cross-train activities to build endurance and avoid injury. These activities can include anything from cycling to swimming to yoga. But perhaps the best and most effective cross-training activity for runners is walking. Why is this such a beneficial exercise?

At a basic mechanical level, running and walking are pretty similar in how they engage the body. Both activities involve putting one foot in front of the other and propelling yourself forward with each step. Because of this, many running injuries can be avoided by incorporating walking into your running routine. Walking also helps to strengthen your lower body, giving you better support and stability as you run or jog. Additionally, walking is generally more relaxing than running or cycling, which can help prevent burnout and keep you motivated to maintain your running routine over the long term.

So if you're looking for an effective cross-training activity that will help improve your running performance, why not consider adding some walking sessions into your workout schedule?

Whether you start off slow with a relaxing stroll around the neighbourhood or take things up a notch with some longer distance hikes outdoors, you'll benefit from incorporating this simple yet powerful exercise into your plan. Just remember that

The key to getting started is not to overdo it. Start with 1 minute running periods, then walk for 2 minutes between each period until you can run 20 straight minutes without stopping or slowing down!

You should gradually increase your frequency as well- start off by doing only one session per day but add on another after every second day.

It is crucial for those who are just starting out to take things slow. Start by walking and then slowly add in running intervals. If you have been injured before, start with a lower intensity and mileage than your pre-injury routine. Returning from an injury can be difficult, but taking the time to ease back into running will help prevent future injuries.

Ready to get started? Make sure to book a session with one of our Sports podiatrist, James Ferrie at our Docklands or Ascot Vale clinics to help guide you through the process and ensure that you do not re-injure yourself. Returning to running after an injury can be frustrating, but if done correctly, you will be back to your previous level in no time!

Mr James Ferrie
B. Pod. (La Trobe); Mem. A. Pod. A
Principal Practitioner / Founder of My Sports Podiatrist