Top 5 Fridays! 5 Return to Run Facts

Whether you're a runner or treating runners looking to get back to their sport/hobby, you need to know these return to run facts. As always, Brad Beer provides helpful information via his infographics and IG posts. 

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[RETURN TO RUN TIPS] 📌 _ ☝🏻Returning to running following injury is an art and science (IMO more of an ‘art’ as there are so many contextual considerations for each athlete-vs hard and fast rules to follow). Here’s 5 tips that may help you safely return to running following injury 👀 _ 1️⃣. It’s important to build volume first, then add speed, and finally add incline. Changing too many variables at once may heighten the risk of re-injury📈 . 2️⃣. The 10% rule may not have utility for beginner runners or runners who have established large ‘fitness’ bases with years of prior running (refer to my prior post for more info) 🧐 . 3️⃣. Sudden training load increases *may* in some instances heighten the risk of injury. Rather than erratic jumps in loading consider a more *linear* approach to building mileage back up 📶 . 4️⃣. If you are experiencing symptoms or pain on your return to running take note of them. If in doubt confer with your health professional-but generally best to take heed & not ignore 🔎 . 5️⃣. Take the longer term view: think about what you can achieve over back to back uninjured seasons vs overestimating what you can achieve on one season. Be patient and BUILD over time! ⏩ _ 👉🏻Of course every injured runner looking to get back to their full training load would like to have it happen ‘tomorrow’, however striking the balance between being too conservative and being too reckless tends to be the zone of best progress ➡️ _ 📌TAKE HOME: It’s important to work with your therapist closely in getting back to your normal training loads safely and ASAP; there are many factors to consider which makes it an individualised process vs ‘blanket rules’ ⚖️✅ _ ‼️If you know a runner this can help please tag them in ✋🏻 . . . #physio #physicaltherapy #run #running #runner #rehabilitation #run #runner #running #sportsscience #marathon #marathontraining #triathlon #ultrarunning #trailrunning #trackandfield

A post shared by Brad_Beer Running.Physio 🏃‍♂️ (@brad_beer) on Aug 21, 2019 at 2:09am PDT

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