COMING BACK AFTER INJURY:

What to do and how to come back stronger 💪

Podcast Episode #155 🎙

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With running being such a high impact sport, injuries and flare-ups are bound to happen as a runner if you do it long enough and you’re training to get faster. Nothing is more frustrating than an injury for a runner, but we want to set you up with tools to limit your amount of time off and keep you running for a lifetime! 🙌

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Coming back after an injury or time off is going to look different for everyone based on several factors: How long did you not run for, where was your fitness at previously, did you have any injuries, etc. It can look very different from person to person 🏃🏿‍♂️🏃‍♀️

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One thing remains the same for everyone: you do NOT want to jump back into what you were doing right before you took time off. You need to apply the progressive overload principle regardless of your fitness level, paces, injury status, etc.

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✅The first step is body awareness: Be aware of niggles and things that feel “off” when running. Hopefully those acute things go away on their own from backing off for a few days

✅It’s ALWAYS better to be on the safe side and if the flare up doesn’t seem to be improving after a few days, go into a sports medicine doctor or physical therapist for a diagnosis

✅Have a go-to sports medicine doctor, physical therapist when things flare up to prevent/decrease time off

✅A lot of flare ups can be solved relatively quickly with treatments that a PT can do

✅These professionals can also set you up for prevention success by providing you with exercises to do on a consistent basis

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[PHASE 1] WEEK 1:

✅Run/walk intervals for 20 minutes

✅Run every other day

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[PHASE 2] WEEKS 2-4:

✅Increase sessions by 5-10 minutes every time you run

✅Run every other day

✅Go back to phase 1 if it’s too much

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[PHASE 3] WEEKS 5-8:

✅Keep run mileage the same as week 4

✅Add in another day of running & try to run back to back days and see how this feels

✅Go back to phase 1 or 2 if needed

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[PHASE 4] WEEKS 9+:

✅Increase one variable at a time (adding to weekly long run, overall mileage, or workout intensity)

✅Add in a cutback week every 2-3 weeks

✅Go back to phase 2 or 3 if needed

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Do you need more help with your comeback? We're here for you! Start a seven day FREE trial with us. Link in bio. www.run4prs.com

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