Episode 21: How to Start Running Again

Tread Lightly Podcast

Inevitably, every runner needs to take time off of running. Maybe you are sick, injured, burnt out, or busy with life. The question then becomes: how do you start running again? Is it a different protocol if you are returning from injury compared to coming back from a short couple weeks off? We guide you through how to start running again after various scenarios in this episode.

Whether you are starting to run again or consistently running, we invite you to join the Run to the Finish Virtual Run Club! This club includes a wealth of resources, access to coaches, and training plans designed by both Laura and Amanda. Use the code treadlightly to save $50 on a one-year subscription - https://www.runtothefinish.com/online-running-group/

Discussion points include:

• How quickly is fitness lost?

• The physiology of detraining

• How to start running again after taking time off after a race

• How to start running again after an injury

• When to use a run-walk program

• Running after having Covid-19 (or post-viral syndrome)

• How to start running again after several months off

• How cross-training can help rebuild running fitness

Further resources:

https://www.runtothefinish.com/get-back-to-running/

https://www.runtothefinish.com/the-run-walk-method/

https://lauranorrisrunning.com/how-quickly-is-running-fitness-lost/

https://lauranorrisrunning.com/running-after-having-covid-19/

https://lauranorrisrunning.com/returning-to-running-after-laparoscopic-surgery/

https://lauranorrisrunning.com/returning-to-running-after-injury/

https://lauranorrisrunning.com/how-to-start-running-again-after-time-off/

References:

PMID: 29212672

https://www.researchgate.net/publication/295519839_The_impact_of_detraining_on_physiological_and_neuromuscular_parameters_of_high-level_endurance_runners

https://www.uptodate.com/contents/covid-19-return-to-sport-or-strenuous-activity-following-infection