For those frustrated runners coming off a break

bunnysone

Come on - I know there's a lot of you out there just like me!

You've trained hard, competed well and for whatever reason you're now coming off a break and getting back into running is FRUSTRATING and your body hates you.

I'm starting again. With a massive goal for 2012. And my plan so far is this, and it's working.

1) STRETCH REGULARLY. The older you are, the more you need to stretch.
I normally start running as a warm up, but if you need to stretch before you start then stretch DYNAMICALLY - static stretches are what you need to do at the END of running so you don't injure yourself, but static stretches are the most important.
2) LISTEN TO YOUR BODY. I started with only a couple of kms before my body told me to stop. So I stopped. And stretched.
3) CROSS TRAIN. My regular cross train is to cycle. It will get your cardio system going and have your legs moving and strengthening. It's one of the best ways to get your legs ready to run again.

So now I'm on a plan. I'm running every day. If my body doesn't want to run too far then I head home early. At the moment I'm finding that I'm managing 2-3km for the first day, then 8-9kms on the second day, so every second day is a worthwhile run. And I'm cycling or at least walking as well nearly every day.

It's working. Running isn't so hard and the "off" days are getting to be longer km days too. By the time 2012 rolls around I'll almost be back to a base training regime of about 40kms/week before I start event training.

Elzecat

I think this is great advice, even though I have been running consistently a few times a week. I can always tell when I haven't stretched enough after a workout. And I know that I need to add more crosstraining activities...I have gotten kind of hyperfocused on running.

Glad to see you "back" Bunny

david081

I'm in the same situation. I never stretch enough and paid for it on Boxing Day when both calf muscles cramped so badly I could hardly walk. It has taken three days to recover and I'm just about to head off out. I like the alternate distance routine, and was doing better when I was on that. You just convinced me to revisit that system of training! Best wishes for the coming new year Bunny x