Do this if you’re running and injured
Recovering from a Running Injury? Do This Instead of Adding a Mile to Your Long Run
As you know, running is an incredibly beneficial form of exercise that can provide not only physical benefits but mental clarity and stress relief. However, if you've had an injury that has prevented you from running for some time, getting back into it can be really challenging.
In this article:
One common mistake people make when they start running again after an injury is trying to get back to their old mileage too quickly.
While it's important to push yourself and set goals, adding distance too quickly can lead to further injury, setbacks, and ultimately, more time spent away from running.
When you resume running after an injury, it's vital to start slow and gradually work your way up. This gradual approach allows your body to get used to the demands of running and can help prevent future or repeat injuries.
When you push yourself too hard too quickly, your body doesn't have time to properly adjust. Plus you may find yourself feeling frustrated and disappointed that you're not able to run as far as you want as soon as you want.
Avoid this common running mistake when coming back from an injury
A common mistake is adding a mile to your long run each week.
And if that’s you, it’s not your fault you’re doing this… nobody gives you any guidance.
Your doctor tells you to ease back into it and gives no guidance beyond that.
Most of the training plans out there add a mile to the long run each week.
And a mile used to be easy for you… so it would make sense that adding a mile would be the easy choice now.
Unfortunately, it’s not. And adding a mile to your long run each week can keep you in the Running Injury Loop which is really hard to get out of once you’re in it.
So what should you do instead?
When it comes to building endurance and increasing your long run distance, it's important to follow a plan that’s meant for a runner coming back from an injury. Rather than forcing yourself to add a significant amount of mileage each week, starting at the right distance and following the 10P EFT rule can help you avoid injury.
This rule suggests that you only increase your weekly mileage by 10% each week and every 5th week taper back. By doing this, you don't overload your body and risk injury because you gradually build up over time so you can get to your goal distance in an effective and safe way. It's important to listen to your body and make adjustments as you go along.
You can do this by choosing a plan that starts you where you need to be and progressively increases the distance over time.
How do you find a plan that’s right for a runner coming back from an injury?
Finding a plan that follows 10P EFT is simple and can be done at first glance.
First choose a training plan that you’re interested in. Next, you’re going to look at the overall picture
How much does the long run distance increase each week?
How many days a week does it suggest you run?
How many days a week are the run distances different?
How much does the total weekly mileage increase each week?
The first thing to look at is the long run distance each week… and I choose this one because if it’s adding a mile to the long run each week skip this plan and find another one.
If the long run is less than a mile each week, check if it’s </=10% each week. And you’ll be able to tell this because there will be a decimal point in the distance and the number in position “B” is the same number OR smaller than the number in “A” position of the week before. See the corresponding image to understand what I mean.
If the plan you chose passes the vibe check, move on to question 2. How many days a week does it suggest you run?
Make sure this plan has you run at least 3x a week by the end of the plan. If you’re running 1x/week that just isn’t enough to make safe progress.
Though, I also don’t recommend running more than 4 days a week for a runner coming back from an injury, and even better if it’s starting at 3 or less.
Next, look at how many days a week are the run distances different?
For a runner coming back from an injury the first few weeks only the long run distance should be different. The other 2 days of running should be the same distance. This distance may vary as you progress through the training plan but it should never increase in the same week as a long run increase. It’s a bit more complicated so that’s a 1:1 conversation because there are multiple variables.
Finally, check the total weekly mileage. It should increase by no more than 10% each week, and for runners coming back from an injury where you are only increasing the long run distance each week the increase for total weekly mileage should increase the exact same amount as the long run distance increase… because that’s the only distance you’re increasing.
Ok that’s all for now. When you’re coming back from an injury it’s important to slowly increase how much you run so you don’t get hurt again. You can do this by finding a plan that follows 10P EFT instead of adding a mile to the long run each week. Remember, the key is to make steady, consistent progress over time.
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