Planning to get back into running once spring’s finally here? 🌷👟
Before you hit the trails or pavement, check out these tips from Mackenzie Health Physiotherapist and experienced runner Danielle — designed to help you return to running safely and minimize the risk of injury.
🌱 Ease into it — even if you're experienced. Whether you're coming back from a break or transitioning to a new surface (trail season, anyone?), start with lower mileage and build gradually to reduce your risk of common injuries like shin splints, iliotibial (IT) band issues and plantar fasciitis.
💪 Incorporate strength training. Just 20 minutes, 2–3 times per week focusing on your glutes, core and lower body can lower injury risk and improve your running efficiency.
🐢 Prioritize true easy runs. Don’t let running apps tempt you into pushing the pace. Slower recovery runs are crucial for long-term performance and injury prevention. Remember: going slow now helps you go faster later.
🧑🤝🧑 Stay motivated with a community. Joining a local running group can reignite your motivation, keep you accountable and make running fun again.
🌸 Think of spring as a fresh start — not a race. If winter threw off your routine, that's okay. Begin with small, achievable goals and stay consistent. A 5K is a great milestone when you’re getting back into the groove.