HOW TO RETURN TO RUNNING AFTER INJURY

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-do not increase variables (speed, mileage, terrain) more than one at a time.

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-have patience. Do not increase mileage every week. Wait for 3-4 weeks of painfree running.

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-start with walking, then run/walking, & gradually increase distance running.

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-alternate run days & gradually add in one extra run day after about one month of consistent running.Also reduce volume by 30% every 4 weeks.

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-keep the pace extremely easy! Be sure you can do the talk test on every run--you can hold a conversation easily.

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-throw out timelines & listen to your body instead.

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-SLEEP! Sleep is when hormones like HGH get secreted to repair damage from your running & build tissues and bones back stronger.

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-don't freak out if pain crops up. Just scale back until it feels better!

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LEARN MORE AT THEMOTHERRUNNERS.COM.

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