5 Tips for Running After an Injury

· 8th January 2019
Though you might think otherwise, running after an injury isn't as complicated as it seems. In this article, we'll look at 5 tips for running after you've recovered from an injury.

It’s normal to feel uneasy about running after suffering from an injury. Injuries are common among runners and can prevent you from running for a period of time. Further, injuries can range from muscle deterioration from a fall or even one bad move.

Before running after an injury, you should make sure that you’re fully healed. In other words, you should rest for a reasonable amount of time and as directed by a physician. Make sure to do so to avoid any problems once you start running again.

1. Running after injury: there’s no rush

Athletes often feel as if something’s missing when they can’t do what they want. When they’re injured, they want recovery time to pass by quickly so they can get back to their routine. Still, it’s important to remember that there’s no rush to start running again. Don’t get ahead of yourself.

Woman stretching leg by beach

The best thing you can do after an injury is to take your time to heal. Returning to running too soon can lead to other injuries. Learn to listen to your body and if still aren’t sure, then you shouldn’t run.

Indeed, it can be frustrating to feel as if you’re wasting precious time while you could be running and working on your technique. When facing these kinds of situations you should always err on the side of caution. As such, be patient so you don’t have any issues when you do start running following an injury.

2. Slow and steady

When you feel completely comfortable and ready to start running again, make sure you warm up well. Many running injuries can be prevented with an adequate warm-up. Warming up is a main component of exercise since it prepares your muscles for exercise.

So, make sure you’ve warmed up well before you start to run. To start running after an injury, begin with a light jog and add short intervals where you walk slowly. It’s important to focus on keeping good posture, taking firm steps, and keeping to a pace that’s not too challenging.

Read more: 5 Ways to Improve Treadmill Workouts

3. Don’t lose hope

Great, you’re already starting to run again. Still, don’t start running as fast as before out of frustration. Keep a gentle pace for several days; your muscles have been resting for some time so you should give them time to adjust their muscle memory. Doing so will help you to gradually run as before.

Discover: Muscle Memory: Everything You Need to Know

4. Learn from your injury

Don’t see your injury as a mistake but as an opportunity to learn. Further, it means you should now be more careful with yourself and what you do. Also, make sure to stay hydrated, eat well, warm up, and stretch after running. Indeed, all of these factors will make a difference. What’s more, you’ll need to start preventing other injuries from the moment you recover from your previous one.

Running after injury

The ideal way to deal with an injury is to remain positive. This way, when you start running again it will seem less bothersome having to start slowly. So take the experience as a chance to grow and do things well.

5. Trampolines

Trampolines can be a great tool to start exercising after an injury. Jogging, jumping, or running on a trampoline after an injury is a perfect way to exercise while reducing the risk of trauma. Indeed, it’s a low-impact option, unlike the ground, which is high impact.

Finally, we have one more piece of advice: change! Were you running with worn-out sneakers? Buy new ones. Did your outfits make you feel less than comfortable? Change what you wear when you run. In other words, take advantage of the situation to change everything that could have played a part in the injury. For example, shoes without proper support or very tight clothing.

Also, make an effort to add other positive habits to your life, that you didn’t follow before. This includes stretching well after running or doing exercises that can strengthen your muscles to enhance your runs. An athlete’s body is their most valuable asset so make sure you take care of it!

  • Fields, K. B., Sykes, J. C., Walker, K. M. & Jackson, J. C. (2010). Prevention of Running Injuries. Current Sports Medicine Reports. https://doi.org/10.1249/JSR.0b013e3181de7ec5
  • Hreljac, A. (2004). Impact and Overuse Injuries in Runners. In Medicine and Science in Sports and Exercise. https://doi.org/10.1249/01.MSS.0000126803.66636.DD