Tips return to running after a long period of stopping & bull; hello healthy

Getting back to running after stopping for a certain period of time is not easy, you need some specific tips to get started. Most people stop running because they get injured or have certain illnesses. Apart from injury, there are also other factors that can cause you to stop running, such as being busy at work, being too tired from being too busy, and so on. And it will definitely affect the condition of your body. When you run actively, your body is accustomed to accepting various training conditions, such as breathing, muscle use, and so on. However, when you suddenly stop doing this, all the trained limbs will weaken again. For that, let's take a look at some good tips for getting back to running, below!

Specific exercises, depending on how long you stopped

When you stop running for 6-10 days

If you skip between 6-10 days of running, you may lose a little bit of coordination as well as a little fitness. While this is not something that is unsettling, it does not mean that returning to running at this time will be easy. Take a look at the following steps before doing it:

The first step to take is to start walking for three consecutive days with less mileage than usual (about 70% of the normal distance). Then, slowly increase the mileage by 10-15% each day. After that, increase your pace and pace until your body starts to return to normal.
Instead of doing your scheduled running workout, consider doing fartleks instead. Fartlek is an exercise endurance which is useful for building and restoring one's body condition which is usually done in the open by playing running speed. You can do fartlek for 6 x 3 minutes at a distance of 5 km with a 2-3 minute break while walking. This will get your feet moving fast, as well as give you 3 minutes of rest, which is enough to recover from gasping for breath.

After doing this introductory exercise, you should get ready to return to your routine of distance traveled and training intensity.

When you stop running for 10-15 days

At this point, you will be missing a decent amount of training, and it will take you a few weeks to return to normal and be ready to train to the volume and intensity of your previous training. Here are the steps that must be taken:

Start by doing the easier exercises, such as walking at 60% of the normal mileage. Then increase the distance by 10-15% each day, along with increasing pace and pace. After the first three days, you can do the same fartlek practice as the previous fartlek.
After doing your fartlek, you can start two days of light sprinting at normal mileage. Then, try running 12 x 400 meters with 5000-8000 steps at a constant speed.

After performing the above exercises, you should be ready to return to running at your normal training distance and intensity.

General exercise

Strength train

Strength training after an injury can help you tolerate the higher volume of running, if you do it right. Colleen Brough, a physical therapist at the Center for Musculoskeletal Care at NYU Langone Medical Center, says that only applies if you do your specific strength training so you are ready to get back to running. When you do exercises in a sitting or lying position, add an exercise component similar to running to help improve muscle coordination. timing , and biomechanics (such as glute push-off drill , midfoot strike by leaning forward, and cadence drill), so you don't get injured and stop running again.

Maintain security

Avoid the highway when you return to running. This will allow you to run a short distance from your vehicle if at any time you are no longer strong enough to continue. Look for a practice site that is free of traffic lights, controlled, and has a flat or not too steep terrain, such as in parks, hills, etc.