Guest post written by Kevin Jones.

I have a guest post for you today written by Kevin Jones. I hope you find it interesting.

Relished by many as an enjoyable exercise, running has become a popular hobby over the years and continues to increase in participation as time goes on. Not only has running been shown to be helpful in improving different realms of physical fitness, but it also is a sport that people anywhere can do.

Running and Injuries

Unfortunately, running also comes with its fair share of injuries. From blisters and sprains to overuse injuries like stress fractures and plantar fasciitis, hitting the pavement can certainly come with some aches and pains – and the majority of those are to the legs or lower back.

There are several risk factors that come into play when there is a chance of injury from running – things such as age, training conditions, smoking status, and if there are any prior injuries, just to name a few.

With all of the injuries and accidents that can occur during a running career, it’s imperative to know how to come back to the trail slowly, to avoid reinjuring yourself again. This can be a difficult pill to swallow, especially if your brain is reminiscent of your long runs, and your legs are not ready for it yet. According to NordicTrack Promo Codes, “if you jump in too quickly to the routine you had pre-injury, there’s a good chance you’re going to end up back where you started – resting and recuperating from an injury yet again, and maybe even with a longer recovery time!”

Physical and Mental Factors of Running Injuries

What’s interesting with many running injuries is that although they look from the outside like an exterior physical ailment, there is also a psychological component to it as well. Even after just four weeks of being sidelined by an injury, anxiety and depression can be present and can continue until the person reaches their full recovery and normal quality of life.

Aside from the mental aspect of recovery after an injury, there is the physical side. Typically, while one is going through treatment, improvements are hoping to be seen in a range of motion, strength, endurance, functional movements, and decreased levels of pain. Between physical therapists, orthopedic doctors, and even the trainers and coaches in your local gym, there are many different factors that go into play regarding recovery…and the communication between all of these people is certainly key in hitting the pavement without getting reinjured again.

Tips for Recovering From Injuries

One might think that with all the time spent rehabbing and retraining some functional movements that they’re able to go out and run full speed with their miles again – but this just isn’t the case. Here are some things to keep in mind, to prevent another injury that might set you back even further!

For starters, you want to start back slowly. This can be misinterpreted by many runners, and there is no set point to begin with each and every person – this can be varied based on injury, level of recovery, how many miles you ran pre-injury, etc. However, it can be safe to say that starting back around 30% of the mileage that you were at prior to injury is a good preliminary point to come back to if you’ve been out of the game for 2-4 weeks, slowly adding no more than 10% each week as you progress. It wouldn’t be a bad idea to start with some brisk walks before you actually move further into your running program, and even then, you want to ensure that you’re taking adequate rest days and walking on different types of terrain.

If you’ve been injured for longer than a month, then there can be a significant change in strength noted – which can line you up for yet another injury, if you aren’t careful. Start slow, and work back into your routine with running and walking combined for a couple of weeks to build back strength and stamina – and this could take upwards of 2-3 weeks, so don’t get discouraged!

Another variable that comes into play with returning to running is to ensure that you’re doing your physical therapy. Just because you’re able to get back to the trails doesn’t necessarily mean that your rehab exercises can be put on the back burner…. if anything, this is the time that you want (and need) to utilize them the most! Stay ahead of the game, and try to prevent any other injuries from happening. This is also a good time to work on other parts of your body that may be weak and can make for a well-rounded routine and foundation when you’re back on track. Use this time to work on flexibility, mobility, and core strength, and it’ll prep your body to come back stronger when it’s time to hit the road.

Above all, remember to keep a positive mindset throughout your recovery and your return back to the trails. Yes, there will be some days harder than others, and you might want to throw in the towel or push harder than you should. Let yourself feel, and then do what you need to do to come back stronger and healthier…even if that particular day you’re on an elliptical and would crave to be on the road. Slowly your hard work and dedication will pay off, and those first fresh miles will be worth all of the training and recovery!

Kevin Jones has mastered a busy lifestyle with work and fitness combined with family life. He writes offering solutions for cardio fitness, keeping families fit together by utilizing activities and diet, and recommending products that individuals can use in their homes.

You can read more of Kevin’s writing by connecting with him online; LinkedIn – Twitter