To hear more audio stories from publications such as The New York Times, download Audm for iPhone or Android.
Dusting your running shoes after a break can be intimidating. If an injury, pregnancy, or a busy work schedule has gotten in the way of your passion for running, you may be wondering if you’re out of shape right now. Will your body even remember how to walk a certain pace? Or will your legs feel weak and wobbly? And how many times do you have to stomp on the sidewalk or hop on a treadmill before it feels fun again?
The good news is that your muscles keep a memory of their former strength, which can make it easier to bounce back than if you started all over again. If you were out for only two or three weeks, you may not even notice a significant change in your running performance, especially if you stayed physically active during your free time.
If it’s been longer, you may not want to rush back to multi-mile runs. Combine running with walking, take the time to build strength in unused muscles and use a few tricks to motivate and reward yourself.
It can take about two months to make new behavior automatic. Once that is the case, it also becomes less taxing. But until then, you want to minimize the chance of injury and frustration. Use these expert-backed tips to get through the tedious retraining period so you can hit the open road with passion.
Convenience in a routine.
You’re more likely to stick to a running habit if you start with small goals. That may mean holding back a bit, both in terms of pace and distance. “Slow and steady is winning the race,” says Karena Wu, a physical therapist and owner of ActiveCare Physical Therapy in New York City. Slow down until you see the . can pass talk testmeaning you have a conversation while you run.
Try to do two to three short, easy runs per week. You could also follow one bench up to 5K workout plan designed for novice runners and those returning after a long break. Alternatively, you can use a strategy that includes walking breaks in your runs.
Whatever plan you choose, make sure it includes elements of strength training, stretching and resting. The point is to stay consistent and remember to use this time to repair the muscles, tendons, ligaments and connective tissues in your legs, said Dr. wu.
Build in instant rewards.
You may think you can get through the first few weeks or months of running, but research suggests that: motivation alone is not always sufficient. To link small, instant rewards doing a task — like watching Netflix while you’re on the treadmill or treating yourself to an Epsom salt bath after a long trail run — can make it easier and more fun to get on with these activities.
“People repeat behaviors they like,” says Wendy Wood, a research psychologist at the University of Southern California and the author of “Good Habits, Bad Habits.” “If you hate running to begin with, you probably can’t do much to motivate yourself to repeat it.”
Short-term rewards can get you through the days when your motivation is lagging. And they can even speed up the formation of your new running habit.
Research shows that you can also get psychological rewards from running with a group of friends, acknowledgments from a coach or listening to your favorite music. Some studies have shown that people who listen to music are able to: run faster, perform better and feel less exhausted.
Start with strength training.
Strength training helps prepare your body for running and can keep you injury free for a long time. Many physiotherapists and running experts even recommend strength training a few weeks before running again to build muscle strength, increase flexibility and improve overall biomechanics.
“I think a lot of people use running to get in shape, but I would really recommend getting in shape to start running again,” said Irene Davis, an expert on running biomechanics at the University of the South. -Florida.
Runners are often weak in their feet and ankles, as well as their hips and glutes, said Dr. davis. To strengthen these areas, try weightlifting, yoga, gymnastics or plyometrics at least two days a week.
dr. Davis and Dr. Wu recommended exercises that train multiple muscles at the same time, such as ankle and double leg calf raises, sideband running (or monster walks), planks, falls out, squat and step ups.
stretch.
A well-designed warm-up can also get your blood flowing and prepare your muscles for a run. dr. Wu and Dr. Davis recommended dynamic stretch, in which you move your joints and muscles through full ranges of motion, mimicking the movement you are about to perform without holding them in place. For runners, it’s often the same exercises used in strength training, such as lunges and squats, as well as: kick ass and high knees.
Research has produced mixed and often conflicting results regarding the benefits of cooling after a workout. But many athletes and physical therapists, including Dr. Wu, recommend static stretches, where you hold a position for a period of time after running. She also recommended bringing your knee to your chest, pulling your ankle toward your glutes, leaning against a wall to stretch your calves, or going into a deep lunge and moving your hips in a circle. Experiment with stretching and see if it makes you more flexible or helps you recover energy for the next ride.
Get plenty of rest.
Just because your body remembers how to run a five-minute mile doesn’t mean your muscles and joints are ready for the toll running can take. As you build endurance and strength while running, you also destroy your body in many ways, such as opening microscopic tears in your muscles. Taking at least one day off a week will help prevent injuries and help you come back stronger, giving your body time to recover.
During each run, your body also uses up its stores of glycogen, a type of carbohydrate stored in the muscles and liver. rest and to fuel helps to replenish these reserves so that you can use them as energy when you start running again.
Remind yourself that you are making progress throughout the process. Running is an invigorating way of exercising with the wind in your hair and the ground at your feet. So dust off those shoes and head out the door.