Revitalizing Your Running Journey After a Long Hiatus
Written on
Chapter 1: Embracing the Comeback
After an extended period away from running—specifically six weeks or more—I'm eager to return to my favorite activity. My break was primarily prompted by discomfort in my lower abdominal muscles. I suspect that the issues stemmed from two main factors: overexertion and inadequate nutrition and hydration.
Although I am excited to get back into the rhythm of running, it's crucial to approach this transition thoughtfully. If you're active on platforms like Medium or LinkedIn, you may have encountered articles chronicling my running experiences thus far.
Looking ahead, my primary goal for this year is to tackle a marathon by the end of March 2022. Here's how I plan to ease back into my running routine.
Section 1.1: Setting Realistic Goals
I have set out a structured training program to guide my re-entry into running. Initially, I aimed to complete one mile every day for five consecutive days. However, I’ve decided to modify this plan and focus on running against the clock instead.
My new challenge for 2022 will consist of a 15-minute run each day over five days. To kick off this plan, I'll incorporate dynamic stretching for 15 minutes before setting my watch and heading out for my run.
After successfully completing the first five days, I will gradually increase my running duration to 20 minutes for the next five days, then 30 minutes, and so forth.
Subsection 1.1.1: The Importance of Walking
Long walks have served as an excellent form of exercise while I recover from my abdominal pain. I chose not to track the distances covered during these walks. Due to my discomfort, short runs were off-limits.
I did manage a brief 1km run to pick up my children from school in early December. While my lower abdomen was still tender, the pain was significantly less than it had been a month earlier, which offered me some encouragement.
I resolved to refrain from running until I could do so without discomfort.
Section 1.2: Dynamic Stretching and Core Strength
I've integrated dynamic stretching into my daily routine since discovering its benefits. Unlike static stretches, dynamic stretches involve movement. My regimen includes a variety of exercises such as side planks, leg swings, knee hugs, walking lunges, runner’s lunges, dynamic squat stretches, hurdles, side-to-side lunges, and walking quad stretches.
While I occasionally vary the routine, I consistently perform some stretches more than others.
In terms of core strength, I have focused on one exercise throughout my layoff: the plank, in all its variations—original, knee, dip, adductor, and leg raise. These diverse plank exercises have been instrumental in sustaining my core strength.
Chapter 2: The Road Ahead
In the first video, "How to Start Running Again After a Long Injury Layoff," you'll find valuable insights on resuming your running routine following an injury.
The second video, "Top 5 Tips for Getting Back to Running After a Long Break," offers practical advice to help ease your transition back into running.
Conclusion
My ultimate goal is to return to running as soon as possible. As mentioned, this will be a gradual process until I can once again tackle the long distances I used to run prior to my hiatus. I have a significant challenge on the horizon—completing a marathon by the end of March.
I will take this journey one day at a time and remain hopeful for success. Only time will tell, but I trust that I am not alone in this endeavor.
If you'd like to follow my progress, feel free to track my running journey here or connect with me on Medium.com. Thank you for taking the time to read my reflections. I truly appreciate your support. Stay blessed always.