Episode #148 3 mistakes runners make when returning from an injury

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Transcript

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Hello. Hello. Welcome to another episode of the Pod. Today I am talking about three common mistakes runners make when coming back from an injury or a nagging pain, or any extended time off from running. Three comment mistakes. I see. Okay, now. Let me start off with the caveat of everybody is different, every body is different. And like, just because I say, you know, this is a mistake for the people, my experience and the people that I've coached doesn't mean that it might be a mistake for you. Everything is so individualized. But with that being said. I am just gonna get right into it. The first thing is going to be jumping back into too much mileage too quickly. I see this one a lot. People will take a break from running to rest their injury or whatever, and let's say they were consistently running. 10 miles previously. Okay. Like 10, like long, like their longest run was 10 miles is what I mean. Okay. And they take, let's say three weeks off from running, then they go back and do a six mile run. That is too much too soon. Especially if you are taking, if. If that time off was due to a nagging ache or pain or an injury. Okay. That is like too much. That's not easing back into it. Your body's probably not ready for that. Like, and it also depends on like what you were doing in your time off. Were you addressing any mobility restrictions? Were you addressing like. Any ache or pain like the, the root cause of the ache or pain that you were dealing with. If you were literally just doing nothing in your time off and just like walking and then you go back and run six miles, like it's just too much too soon and you're highly likely to experience that pain again. What you need is a much slower. Ramp up in mileage. If you take an extended break, I'm literally talking like, oh, what? Starting with one mile and seeing like, how does your body feel during, how did it feel after? How did it feel recovery wise? You should really be starting. Much slower than you want to or think you should when returning from an injury. Okay? The next thing is, the next mistake I see people make is skipping strength training, or not being specific enough with their strength training. If you are somebody who. Runs. You wanna run consistently without any pain. There are certain things you should be doing in your strength training to support this. For example, you should be doing a a lot of single leg work. You should be doing plyometrics, you should be addressing any mobility restrictions that you have in your lower body. You should be working on adductor strength. You should. Be addressing any hip, internal rotation issues any big toe extension issues, and you should be using tempo, going slow. All of these things are important to people who run. You should be working on your calves doing different variations of calf raises. It does, like if your strength training looks like you just do back squats, deadlifts pushing, pulling that type of thing. You likely need to get more specific. If you want to make sure your body is strong enough to run. If you didn't listen to my episode last week, I highly recommend that you should like last Monday because I talked about why it's so important for people who run. To do strength training and like the forces that are put on certain areas of your lower body when running. And so the body needs to be prepared to receive that load. So listen to last Monday's episode if you haven't already, but that's a big one. And then number three, mistake is ignoring a little aches or pains. I hear all the time where people are like, oh yeah, my hip always bothers me after, you know, X, Y, Z, but it's fine. My back kind of bothering me today after whatever. But you know, just how it is. Those little aches is your body speaking to you, your body telling you like, Hey, something's not right. I'm missing something. I need you to pay attention to this. And a lot of times when people are injured, the injury is not the first thing to happen. There's a lot of whispers your body gives you before having a an injury. When I broke my ankle in 2020, there were so many whispers from my body before I actually tore a ligament in my ankle. Okay? Like so many whispers, but I ignored them. And so the injury happened because. If we ignore our body for long enough, our body will just force us to listen. So if your body is communicating little aches or pains to you, it is your responsibility and your duty to listen so that it does not turn into something bigger. So I hope that you learn something from this episode with these common mistakes runners make when coming back from an, from an injury. And if you learn something, found this valuable, send it to one of your friends, send it to your gym buddy. Send it to your run buddy. I really appreciate the sharing because the more people that listen to this. The more people that I can help and reach. So if you are listening to this and you're like, man, I've made all these mistakes before and I want to be smarter about my strength training so that I feel better in my running, then my upcoming mini program strong enough to run is going to be a perfect for you. I'm gonna be running this at the end of October, and it's only$27 to join is a four week program. DM me on Instagram. If you are interested in joining, I'll put the link in the show notes with the landing page and all that. And yeah, I hope to see you there. Hope you got value from this episode and I will talk to you guys next time.