Social restrictions have meant isolation, but we are still allowed to exercise! As a result we are seeing more and more people that have made grand plans to get fit. Great news!
We do, unfortunately, live in a country that is aging, increasing in weight and increasingly inactive. So, getting out and about is wonderful. But too much too soon can be a hazard.
A return to run program can be perfectly planned out, but execution is key. A goal of running 5km in 6 weeks times might sound great, until you feel invincible after week 1 and start jumping ahead.
CAUTION!! It can be a lot like a game of snakes and ladders. It can be so tempting to move ahead in the program
But by jumping ahead a week and moving along too quickly, you might slide down the slippery snake and back to where you started.
This is because you don’t give your body the chance to adapt! By starting slowly and progressing gradually, you can avoid the pitfalls.
When we ask more of the body than what it has otherwise been prepared for, injuries can occur. Including:
- Heel pain/ Plantar fasciopathy (fasciitis)
- Achilles tendinopathy
- Knee pain / Patello-femoral pain
- Hip or gluteal tendinopathy
So, feel free to strip back those snakes and ladders, work out where you’re up to on this month’s running progression, and give it a go. Not sure where you’re up to or what to do? Ask your Physio!
And remember… don’t take shortcuts with the ladders, because the snakes might get you!