Be patient.
Safety first runners who have just resumed running, it is better not to run on the road, but can choose to start on the track or treadmill.
Walking can enable muscles, tendons, ligaments, fascia, connective tissue and other soft tissues to be well trained and repaired, so as to prepare for the upcoming running.
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How can a runner restart his run after he has interrupted it? What changes will happen to your body after you stop running for a period of time? Susan Paul, a running coach and sports physiologist, said that the amount of blood and mitochondria (the structure that makes energy in cells) would decrease, and the lactate threshold would decrease.
Even though the runners have carried out cross training such as swimming and cycling during the sick leave to maintain the amount of exercise, the intensity of running is greater, and the body tissues need a period of adaptation to return to the previous level.
When the suspension time reaches 10 days, the training mileage should be reduced by 30%.
Runners can carefully read the following contents, and selectively learn and use them.
Strengthen the strength training.
Moreover, muscles, tendons, ligaments and connective tissues are not as strong as before.
In real life, there are many factors that cause runners to pause running for a period of time, ranging from a few weeks to several months.
They want to relieve the pain through painkillers so that they can run as soon as possible.
In the normal running stage, strength training is a compulsory course for runners.
Analgesics can cause stomach discomfort and diminish the benefits of running.
Walk Before Running Paul suggests that runners should be able to walk for at least 45 minutes without any pain before starting running again.
As a result, they will be injured again.
In terms of running mileage, if you stop running within one week, you can restart according to the previous training volume.
Many runners start training according to the intensity before the injury when the injury is not healed.
Therefore, if the body still feels pain, try to extend the rest time.
Therefore, runners should be patient, pay attention to rest and recovery, and not rush for success.
Don’t take painkillers.
If you don’t run for 15-30 days, you should reduce your training by 40% when you start again.
Because running at the beginning may require a combination of walking and running, and some accidents may occur to the body, running on the track and field or indoors is undoubtedly the safest.
The mood is understandable, but the practice is not advisable.
If it is more than 3 months, start again as a novice.
Some runners still have some pain in their bodies.
Rest for 1-3 months and reduce the training by half.
Learn to run during running, and you can run better! May you be as light as a feather, run without injury, and make progress! We remain neutral about the views in the article, and only share them with our runners for reference and exchange purposes.
When the running is interrupted for 2 weeks, the maximum oxygen uptake will lose 5-7%, the interruption for two months will lose 20%, and the interruption for more than three months will lose 25-30%.
Through strength training, runners can strengthen muscles, better maintain running posture, improve running efficiency, and prevent weight gain during rest.
After running is interrupted for a period of time, strength training is essential.
In general, the longer you have been exercising, the shorter it will take to regain your running.