Coronavirus lockdown restrictions are easing in many countries and runners are finally able to test their mettle outside. However, as tempting as it is to navigate the roads and trails for hours on end, it may be wise to ease yourself back into the sport, especially with no races on the horizon.
Here are some tips to help you return to racing injury-free and faster than ever.
Don’t rush back into it
Avoid the temptation to rush back into your old programme. You might feel fresh and strong, but don’t be tempted to clock the same mileage or do the same volume of sprints as before. Your body might not be ready.
Most people pick up injuries because they do too much, too soon. Just because they’ve reached a certain level before the break in racing season, they automatically think they can get back to those same elevated ways straight away.
Reduce the number of kilometres and add some strength exercises to vary the load. It’s all about building that base again and getting the body right.
Strength training is not always fun, hence why it is often neglected by people. We all want to do exercises that we are good at, instead of the ones that are going to improve our weaknesses.
People like to keep to what they are good at, instead of minimising those frail areas. Even putting aside a small amount of time to build on these things will benefit your training.
Another thing to incorporate is some activation work before going to the gym or running outside. Having those muscles firing quickly allows them to work more efficiently and reduces the risk of injury.
Mobility is key
Flexibility is important as an athlete, however, it is not the same as mobility. The