At some point, almost every runner will be sidelined temporarily. A healthy return to the sport requires patience, caution, and smart training.
PRACTICE ACTIVE RECOVERY
Cross-training keeps your heart and lungs fit as your body recovers. Start with activities that employ different motions than running (like swimming and cycling), and progress to those that mimic running without the impact (like aqua-jogging or using the elliptical machine). Pregnant women and new mums should exercise whatever way is comfortable and doctor-approved.
BREAK THE CYCLE
See a health-care professional – preferably one who runs – to determine why you got hurt in the first place and to craft a plan to prevent reinjury.
TRY A TEST RUN
When pain is gone and you have the green light from your doctor, attempt to run for 10 minutes. If it hurts, stop running and wait another three to five days before trying again.
SHORTEN YOUR STRIDE
A shorter stride and quicker cadence can reduce the impact of running, which may decrease the risk of injury. Aim for 170 to 180 strides per minute.
NEW MUMS: EASE IN AND EAT UP
The hormone that loosens ligaments to allow childbirth can linger postpartum, leaving new moms prone to injury. Wait six to eight weeks after giving birth to ease in to running. It takes about 92 kilojoules to produce 30mL of milk, so breastfeeding mums need an extra 1256 to 2095 kilojoules daily.
