3 Training Mistakes Runners Make When Running After an Injury
Running after an injury requires a careful approach to ensure a safe and successful return to training. Many runners, eager to get back on track, often make common training mistakes that can hinder their recovery and lead to further setbacks. In this blog post, we will explore three key mistakes runners make when returning to running after an injury, and provide guidance on how to avoid them.
In this article:
Mistake 1: Increasing Mileage Too Soon
One of the most common mistakes runners make after an injury is increasing their mileage too quickly. When the body is healing, it needs time to rebuild strength and adapt to the demands of running again. Jumping back into high mileage too soon can place excessive stress on recovering tissues and increase the risk of re-injury.
To avoid this mistake, it is crucial to start with a training plan that follows the 10% rule. Pay attention to the training plan you’re following to make sure it increases by no more than 10% each week. Remember, patience is key when it comes to returning to running after an injury.
The reason this works is because you add more miles so slowly your body doesn’t even notice it. It’s like when Penny from the Big Bang Theory removed Leonard’s things from his room. She did it so slowly that Leonard never noticed… in fact Howard had to clue him in. That’s the way it should be for your body… add distance so slowly that your body doesn’t notice a difference each week.
Mistake 2: Increasing Mileage Every Week
While it's important to gradually increase mileage, some runners fall into the trap of increasing their mileage every week over and over again. This approach fails to account for the body's need for recovery and adaptation. Consistently pushing for higher mileage without proper rest and recovery can lead to overuse injuries and burnout.
To prevent this mistake, take the 10% rule a step further, and follow 10P EFT. This is 10% Every Fifth (week) Taper. This is the 10% rule PLUS. Respect the principle of progressive overload, which involves gradually increasing mileage over several weeks, but also integrating lighter weeks or periods of reduced volume to allow your body to adapt and recover. Remember, quality training includes a balance between stress and recovery.
The reason this works is because your body needs to have lighter running weeks to recover. Consider an empty glass of water: you add some water every day. In the beginning it’s going well, you add a little more water. But eventually that glass is going to overflow if you don’t take some water out. Apply this concept to your training: before you hit the rim take a little out so you don’t overflow.
Mistake 3: Guessing How Much to Run on the First Run Back
Returning to running after an injury often leaves runners uncertain about how much they should run on their first run back. Many runners may rush and attempt to pick up where they left off which overworks their muscles and joints and leads to re-injury.
To avoid this mistake, use The Living Room Test. The Living Room Test (aka Hopping Test) tests how many times you can perform single leg hops before you get tired or have pain. Once you know how many times you can hop on the injured leg you can divide that by 750 to find out what percentage of a mile you can run.
The reason this works is because running is a series of single leg hops. On average a runner performs 1500 hops (750 per leg) over the course of a mile. So when you hop up and down on the injured side and count how many you can do until you get too tired or have pain you know how far you can run before you even start running.
Returning to running after an injury requires patience, careful planning, and a commitment to gradual progress. By avoiding the three training mistakes discussed in this blog post – increasing mileage too soon, increasing mileage every week, and guessing how much to run on the first run back – runners can optimize their recovery, reduce the risk of reinjury, and set themselves up for long-term success. Remember, it's important to listen to your body, seek professional advice when needed, and prioritize a balanced approach to training. Happy running!
Looking for the best training plan for injured runners?
Click the button below to get access to exactly what your first 2 weeks should look like when you’re running after an injury. In this step-by step guide you’ll know exactly how far to run 6 times over the next 2 weeks, when to cross train, when to rest, when to stretch and what to do to handle post-run soreness and pain.
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