A confession: I took most of the winter off of running. I just needed a break mentally, and I wanted to focus a little more on my yoga practice. I didn’t have any races planned and just wasn’t inspired to get on the treadmill. Now that it’s warming up (finally) in the Chicago area and I’m signed up to run Ragnar in June, I need to get back into running. But, because I took so much time off, I need to get back into running carefully. So, here’s how a running coach is getting out of her rut and getting back into running:
1. I’m running SLOWLY. And I can’t emphasize enough how slowly I’m running. Too much fast running too soon will get you injured! So, I’m not worrying about my pace for now and instead I’m focusing on running at the right effort, which is going to be conversation pace for a few weeks. How fast is conversation pace? It’s a pace where you would be able to speak in complete sentences to a running buddy, or in my case, to myself because I enjoy looking like a crazy person.
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2. I’m starting with low mileage. I ran a marathon six months ago, so I didn’t need to work up to running a mile at a time, but I did start back with some easy runs that were 2 to 3 miles long. I don’t want to stress my body too quickly by jumping into 6 or 8 mile runs. I could probably cover the distance, but the risk of getting injured just isn’t worth it.
3. I’m building my training volume slowly. I started out running around 10 miles a week and am gradually building up, following the 10% rule for the first few weeks. (What’s the 10% rule? You only run 10% more miles this week than you did last week.) If I’m feeling really good I might up that a bit, but I feel like I’ve done enough running that I know how to listen to my body. If you’re newer to running, just follow the 10% rule. Again, adding mileage more quickly than that isn’t worth the risk of getting injured.
4. I’m strengthening stabilizer muscles. I’m keeping up on my yoga practice to make sure that all of the tiny little muscles that stabilize my major running muscles stay strong. Slacking on strength leads to injury, so I’m really prioritizing keeping my strength up!
5. I’m foam rolling and getting massages. Your body gets sore and muscle adhesions form whenever you ramp up an exercise routine. I’m making sure to keep my muscles happy by doing some self-massage and enlisting the help of my massage therapist to keep my muscles happy as I add mileage. Massage and stretching help maintain a full range of motion, which can help prevent injuries. And, you just feel better after a massage!
6. I’m eating right. I’m making sure to eat lots of healthy foods and I’m cutting out a lot of the junk I was eating. (Thank goodness Girl Scout Cookie season is over.) Making sure that I’m getting in the right nutrients will help me recover from my runs faster and will help me get stronger. Proper fuel can have a really big impact on performance!
Have you ever taken a break from running?
How did you get back?
When’s your next race?
I think I took a two day break from running while my son was in the hospital? Maybe? Ha ha ha. I don’t really take breaks because no running= a very uptight Suzy. I’m thankful I’ve been able to stay injury-free. My next race is at the end of May, a local half marathon. I’m training for a sub 1:30 which is what I did 2 years ago before I got pregnant with Callum. We shall see.
And I am so jealous of the rare runners like you who can log a ton of miles and not get injured. Hate you, haha. š Good luck with training! I’m rooting for you! š
One fantastic baby step at a time, huh?! Way to plan out your return, and welcome back, friend! I can’t wait to read about your comeback.
Thanks, Tiffany! It will be a long time until I am back in PR shape, but it’s all about taking it a day at a time, right? š
Similar to you, but different circumstances, I had to take a break last year with my hamstring injury–I focused on yoga and my PT, and it helped me hit the ground running (ish)–but you still gotta take it slowly or else you will just get overload injuries–all great points!
Yes, definitely take it slowly! If you rush into things, you almost certainly will get injured, which will just set you back even more. Better to be patient!
Sometimes a break from running (by choice not injury) is exactly what the runner needs. That was a lesson that took this stubborn runner way too long to learn š
Great tips Beth!
Yes! I’ve had a tendency over the past couple of years to get burned out really easily on running, especially training hard through the heat of the summer. At least I know that about myself now and I can adjust my racing and training schedules accordingly.
I’m in the same boat! But still no races for me. I’m eying a trail race in September, but otherwise still focusing on yoga and strength training for now.
I’m sure all of that yoga and strength work will really pay off with your running when you do finally get back into racing mode. Good luck! š
Loving this post!! You’re taking care of your body in the way that you know how, and I love that. Woohoo!!
Thank you so much, Jess! It’s all about listening to your body and really acting on the signals it sends to you. Getting hurt doesn’t do anyone any favors.
I usually end up taking the winter off from running just because I like running outside and I don’t like doing it when it’s cold. I usually end up doing more strength training in the winter and then when the weather gets nice I head back outside. After doing HIIT classes all this winter I managed to cut 0:45 seconds off my mile time when I ran outside again!
I need to work on easing myself back into running. I always jump back in because I figure I have still been active throughout the winter. I recently got new shoes but I may have to take them back bc what I though was my calves/shins adjusting to a new shoe type may not be the case. I have had them about a month and the issues after running aren’t getting better. Lame.
Awesome! Sounds like the HIIT routine really worked for you! Hope your shins start to feel better soon!
Great tips. I cannot wait to hear about all the good advice you give your new trainees.
This one is what I need to focus on most:
6. Iām eating right. Iām making sure to eat lots of healthy foods and Iām cutting out a lot of the junk I was eating. (Thank goodness Girl Scout Cookie season is over.) Making sure that Iām getting in the right nutrients will help me recover from my runs faster and will help me get stronger. Proper fuel can have a really big impact on performance!
It’s so tough with so many tempting foods that are bad for you. Like I almost broke down at the grocery store yesterday. (It’s so true, don’t go grocery shopping when you’re hungry.) Good luck with eating clean(er)!
All great tips. I’m excited to hear about your Ragnar!
Thanks, E! I’m really excited to *run* my Ragnar. š
I had to take 8weeks off due to recovering from surgery. I started at week 7power walking and this past Sunday at week 9 I went for my first run. I ran a 1/2 marathon the end of October and got out a few times after that before my surgery in November. The run felt good. I ran about 6km stopping to walk when needing to. Have registered for the hyperthermic in February!