Seasonal Transitions in Running
By: Matt Mohler | Physiotherapist | IG @mattmohler.physio
As the warmth of spring moves in, many runners anticipate hitting the pavement or trails again after a long winter. However, returning to running after a winter hiatus requires a thoughtful and intentional approach to prevent injuries and ensure a smooth transition back into your running routine. Take a look at these tips below to give yourself the best chance of successfully kickstarting your running season!
Start Slow
One of the most common mistakes runners make when returning after a break is pushing themselves too hard too soon. This may seem like a no-brainer, yet remains one of the main reasons for injury at the beginning of the season. Make sure you resist that urge to jump back into your previous mileage or intensity level right away and instead start with shorter, easier runs. These runs may seem unproductive compared to what you’re used to but are extremely important for re-introducing your body to the high impact and repetitive stresses that running puts your muscles and joints. I usually try to spend at least the first 2 weeks of early season training running at a significantly slower pace and mileage before starting to crank up the difficulty, and suggest that most people do the same after a long break.
Gradually Increase Mileage and Intensity
After your body starts to become accustomed to running after starting slow, make sure to gradually increase both mileage and intensity over time. A vast majority of running injuries boil down to overloading your muscles and joints beyond their capacity, which ultimately leads to tendinopathies or joint overuse issues. There is a common recommendation called the 10% rule, which advises runners to increase mileage by no more than 10% each week. Although this not a rule that needs to be set in stone, it does provide a nice guideline to make sure you are not progressing too quickly or overtraining before your body is ready. This principle doesn’t just apply to the beginning of the year, but should be implemented throughout your training season.
Prioritize Sleep
This is often overlooked by most athletes, but it can be shocking how crucial proper sleep is in both performance and injury prevention. We all know sleep is important, but a lot of us don’t understand just how important of a role it plays. Getting a restful 7–9 hours of sleep on a consistent basis can lead to a vast number of positive outcomes including:
- Improved endurance and running performance
- Decreased risk of injury
- Improved muscular and cardiovascular recovery
- Improved immune system and decreased chance of getting sick
Finding a way to integrate consistent and adequate sleep into your busy lifestyle isn’t always easy. Some strategies to promote and prioritize your sleep include establishing an actual sleep schedule, avoiding screens or bright lights 1–2 hours before bedtime, avoiding caffeine in the late afternoon/evening, and avoiding late night snacking.
Prehab
Don’t wait for pain or injury to throw a wrench in your training plan. Complementing your running program with a combination or strengthening, stretching, and mobility work is the best way. There are a wide range of exercises that can go into building your individualized prehab program, but as a generalization runners should be focussed on single leg stability, strengthening of the quads and glutes, and hip and ankle mobility. These exercises might also make you faster at the same time! Even a routine as short as 15–20 minutes performed 1–2 times a week can go quite a way in keeping you out on the trails injury-free. Ultimately the exercises each person should be focusing on will be different depending on your body, your strength/range of motion deficits, and your running goals. If you are unsure about what exercises to be incorporating into your prehab, reach out to a physiotherapist or rehab practitioner to get the help you need.
