PURE PERFORMANCE RUN
RETURNING FROM RUN INJURY
On the comeback trail
BY MICHELLE HEMLEY , TEAM HEMLEY TRAINING
Coming back to running after extended time off is one of the hardest things you can do as an athlete . It doesn ’ t matter if your break has been due to illness , injury , pregnancy or simply taking some time out with different priorities , returning to training and racing is HARD , both physically and mentally . I broke my foot a year ago and I ’ m only just returning to my regular running load right now , so I feel your pain ! It can be a tricky situation to find yourself in and as a coach , I assist people through this all the time . If this is you , here are some things to consider and expect as you head back towards athletic glory :
Start slowly
Coming back is a gradual process and takes a lot of patience . If you start off too quickly by doing too much too soon ( or go too hard too soon ) you will either hurt yourself , make yourself sick or take too long to recover from the session . I ’ ve seen a lot of ‘ one session heroes ’ who smash out a hard session after being out of it for a month , then they are too sore to do anything for the next four days . You gain more benefits being able to train consistently , so smashing yourself once a week and taking days to recover will not fast track your fitness at all .
Pick a goal and work backwards , building up the volume and intensity of your training in increments as you get closer to the event . A gradual process is particularly important for older athletes to avoid injury and it helps to give yourself plenty of time to get back to PB shape .
Don ' t let your ego get in the way
Many athletes attempt to start training back at the level they were previously . For example , if they were holding four-minute kilometes for a threshold running effort before they had their break , that is the speed they try to hold from the first session back . Unfortunately , it doesn ’ t quite work like that and the saying ‘ if you don ’ t use it , you lose it ’ rings true . Start slowly , be patient and build from there . It is a great idea to include some testing as a part of your training , so you can base your current training levels on the results and gauge improvements over time . This can be a simple time trial , a heart rate test set or blood lactate test to give you something to work off .
Don ' t compare
Everyone is an individual with diverse backgrounds and physiological makeups . Don ’ t look at others and compare how quickly they get back to peak fitness compared to you . For one thing , you don ’ t know the full story of what they are doing or the extent of their break . Keep the focus on you , your goals and consistently getting the work done .
Pay attention to the one percenters
Know that cardio fitness is easier to regain than strength and power . For an experienced runner , you can feasibly be back running longer distances again after a few short weeks . What takes longer to regain is power , strength and having your body ’ s tissues , joints and ligaments used to the impact of bearing your weight again .
Therefore , don ’ t just focus on improving your fitness and trying to run further each week . Take the time to do your functional strength , massage rollers and establish good nutritional practices . This gives your body a fantastic foundation , so it can handle the increased training load as you build the work , while ensuring good habits are in place .
Let the weight come off slowly
If you have put on weight during your break , be aware that weight loss needs to occur gradually so it is sustainable and so you can ensure you are losing fat , not muscle mass . Too many people become concerned with the weight on the scales , however to be a top performing athlete what you need is a high power to weight ratio . Maximising your lean body mass compared to your body fat is key . Depending on your height , if you are losing more than 1kg a week , you are probably losing muscle mass and in power generated sports , this has a big impact . In triathlon , therefore you often see people who have lost a lot of weight suddenly have big drops in power on the bike . A way to keep track of this is to have your body fat percentage tracked regularly . This can be done easily and there are many different technologies available these days . Make sure you are always measuring under the same conditions and using the same tool to ensure consistency .
Get professional help
So many athletes try to go it alone , not wanting to spend the money on a dietitian , personal trainer or coach , believing they can figure out a comeback strategy themselves . While this really does depend on your experience , I see so many people struggle along on their own getting constantly injured every few months , not making many gains in improvement and even putting themselves in harm ’ s way by attempting the latest fad fitness and diet information they picked up on the internet .
A return from injury or break will be so much quicker and executed better with professional guidance to keep you on track and at times , hold you back . To me , if you are not willing to invest in your improvement with a coach ( or attend a coaching session to gain feedback ) or exercise professional ( like an exercise physiologist or strength and conditioning coach ), you are not that serious about reaching your performance goals .
To conclude ....... have patience grasshopper ! Be prepared to feel terrible when you first start back , but remember this crucial point ; consistency is key . Keep plugging away week after week , and give yourself plenty of time . Believe in yourself and you ' ll get there .
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