Return to Running After An Extended Break
Is it ever too late to get back into running? How to get back to running after 2, 10, or even 30 years
We hear it all the time in the clinic…
“I stopped running after my doctor told me that it was bad for my knees."
“My doctor told me that I should never run again after my back surgery.”
“I was told it would make my prolapse and leaking worse, so I stopped running and jumping.”
Either influenced by medical advice, fear, or maybe an unresolved pain and injury, sometimes people hang up their running shoes for extended periods.
No matter what you’ve been told in the past, times are changing!
Recent studies show that:
Running DOES NOT increase the risk of developing arthritis and can even reduce the likelihood of requiring a knee or hip replacement due to lower BMI of runners.
Running can IMPROVE disc health by increasing their thickness and hydration, possibly reducing disc degeneration.
There is NO EVIDENCE that running increases pelvic organ prolapse or urinary incontinence.
Why pick up running again?
It’s one of the most efficient ways to improve our cardiorespiratory fitness and keep our heart healthy for the long run. Most of us Americans aren’t even meeting basic AHA guidelines for aerobic exercise: 30 minutes of moderate-intensity aerobic exercise, 5 days/week (150 minutes/week).
All you need is a pair of running shoes…despite what social media will have you believe!
Running is also a basic function of life and safety… running after children / grandchildren, running to cross the road, running to catch a flight, it comes in handy!
How to approach returning to running safely?
Ease in with speed and impact. Start with speed walking and jumping first. Prepare your body for impact and moving fast.
Build running strength. Calf strength, quad strength and glute strength are essential to preparing the body for running movement.
Start a return-to-run program and build gradually. Slow speeds to begin and start with run/walk intervals to allow your body to slowly adapt. After completing a return-to-run program, a running coach can help keep you on track and design a running program that’s individualized to your history and new running goals.
One of our amazing, long-term training clients Allan is currently in his 70s and had back surgery 15 years ago. He stopped running following surgery, based on his surgeon’s recommendation. Recently, he tried running again in the clinic and started to pick it up outside of the clinic. First, with short intervals and gradually working up his total time. Albeit, he had worked his butt off in the gym and demonstrated the strength and tolerance to impact required to step back into running. It takes courage and a measured approach to try again after many years. This is how we regain our confidence in movement.
We’ve seen clients return to running after knee replacements, taking decades off after having children, achilles tendon repairs, and just about any lower body injury you can think of. It’s possible with the right approach.
If you are an ex-runner or are looking to get back into running after a long break, shoot us a message or call and we can help you on your journey to get back on the trails.
Helping athletes RESOLVE THEIR PAIN by CLEARLY DEFINING THE PROBLEM and IMPLEMENTING EFFECTIVE SOLUTIONS to get them back doing the activities they love!
If you are currently struggling with an injury or unable to perform in the activities you enjoy. Please follow the link to schedule a consultation call to discuss how we can help you.