Because injuries while training or competing are quite common I wanted to get some tips from the super inspiring Coach Inge from the Nike+ Run Club in Toronto. She always has a super positive outlook on things and is a great motivator and excellent runner so I figured she would be a great person to get advice from on how to get back into running after being injured.
Coach Inge’s 3 things to remember:
- Listen to your doctor. Listen to your chiropractor and follow what their recommendations.
- Be patient after an injury. Since you haven’t been running, your mobility and those muscles have decreased. Cross-training is so important to do. If you can swim, swimming is great for cardio. That said, your body is pumping the blood horizontally whereas when you’re running the blood is pumping vertically. Swimmers and runners are both great endurance athletes but we need to make sure that the blood knows how to pump up so pool jogging is great because it’s lightweight.
- Go back to basics. Come to sessions like Ready, Set, Go., where we’ll be watching your gait, because injuries can often cause muscle imbalances. Sessions like Ready, Set, Go, will allow us to watch you a little more carefully to make sure that you’re keeping everything equal on both sides.
Coach Inge’s goal setting post-injury:
- Pick a race. Make sure that it’s at least 16 weeks away and get back to basics to build a base. The Nike+ Running app is great for getting you back into running. It has coaching levels that you can go through and pick where you are. Even if you don’t feel like a beginner it’s best to start back at the beginning so that it’s just not too much, too soon because you could risk getting injured again. Don’t increase distance more than 10-15% a week. Don’t compare yourself to others but focus on yourself because everyone has a different story. Use the community as fuel to rebuild.
- Use the Nike+ Training app, look for some flexibility or mobility training workouts. Also, H.I.T. & Run workouts are great when you’re 100% better.
- Be smart. Running is a lifelong thing, the races will always be there. So you can keep the same goals but just make sure that you ease back into it.
Thanks Coach Inge! I can’t wait to get cleared to hit the pavement again!