It happens with very many runners, and most likely it will happen to you: you start running when you have a goal for the new year or when the weather on the street becomes a little better. You pushed yourself to be faster, above and stronger. And then suddenly see the possibilities of which you never had enough courage to dream. Suddenly, Bam! Something stops you right on the go. Are you in pain. You're busy. You are tired or burned. Or, in the case of 2020, the year destroys all progress. Suddenly an increase in tempo, physical fitness and confidence disappears as quickly as materialized. The question arises: how to start running after a break again? The strategy below describe how to return to run and configure yourself to success.
Time decides everything
What happens to your body when you stop running? According to the coach and physiologist Susan Paul in an interview with Runner's World, there is a decrease in blood volume and mitochondria ("power plants" in our cells), plus your lactate threshold falls. In general, the longer you exercise, the faster you can return to classes after the break, she says. So, as a rule, the one who runs constantly for 15 years, and then the year is not engaged, it will be easier to return to the run than who ran a year and then left the sport for a year.
According to the floor, the longer you run, the more you have the basis for aerobic power. You will have a much higher level of mitochondria for energy production, more red blood cells for the delivery of oxygen to muscles and more metabolic enzymes than those who just started training. Thus, although your physical form falls during dismissal, it will not fall so low as if you just start running, as you start with a much higher level of physical training.
Stroll before running
"Before returning to run, you should be able to walk at least 45 minutes," says Paul. According to her, walking restores soft fabrics (muscles, tendons, ligaments, fascia, connective tissue), preparing them to more stringent rates.
If you rested three months or more, do not increase the weekly mileage or tempo more than 10 percent every week
Photo: unsplash.com.
Practice patience
"Too often the race or another goal encourage the runner to do more than they should, too quickly after injury," says Adam Saint-Pierre, physiologist. Even if you went on a bike, swam or performed other cross-training to maintain your aerobic form, remember that depending on the injury and duration of the break for the restoration of your muscles, tendons, bones may take weeks or even months, and bundles to Become strong enough to cope with running. Saint-Pierre adds that the legs require much longer than the easiest to adapt to new loads. First, stick to short light jogs and make breaks for a walk. Start with three or four short runs per week to run every other day. Try running five to ten minutes at a time or alternate running and walking. "Too often people think that they need to run for 30 minutes every day or run, and not to go to achieve progress," says Saint-Pierre. Starting after a long break, you need to restrain your ego at the door. Let your body adapt to the workout stress before you start adding more stress! ' Use the following manual:
If you did not run 1 week or less: continue from the place where you stopped.
If you relax up to 10 days: Start 30 percent of the previous run.
If you have not run 15-30 days: start running 60 percent of the previous run.
If you have not run from 30 days to 3 months: start running 50 percent of the previous run.
If you did not run 3+ months: start from scratch
Remember the rule of 10 percent. If you rested three months or more, do not increase the weekly mileage or tempo more than 10 percent every week.