Are you thinking of getting back into running?

A massage therapist's plea to the enthusiastic runner!

Dear future running enthusiast!

We know! You are feeling motivated and itching to get started... You used to train upwards of 5 times a week so of course you can still do that! We understand you used to be able to run 5 - 10 kilometres off the back of no training - Jumping straight back into that distance makes sense!! You want to get fit 'LIKE YESTERDAY,' so training every day to keep up the enthusiasm and get into a routine quickly is the only option!!

Yet here's the reality. You're not as young as you used to be!!! At some point you worked up to that training load - IT TOOK TIME!!! Getting straight back into it (like you did 10 years ago!) is a sure way to end up injured or on the massage table!

So, can we please offer some suggestions!!!

1. Have a plan of attack. If you are keen to start running again sit down and write yourself a plan. How many days are you going to run? How long are you going to run for? Then sit back and ask yourself “Am I being realistic!?” The aim is to progressive your trading load over time by no more than 10% -20%. Going from no sessions a week to even three is a big jump. You might be able to handle it at the start but injuries creep up on you.
   
   
2. Why not start with short intervals of running in between periods of walking. We get it! Back in the day the gym coach would tell us that if we stopped we weren’t tough!! We’ve come along way since then and know a lot more about how to prevent injury! It's easy to feel 'guilty' that you aren't running the whole way on the first go. But what is more important? Getting back to running and staying pain and injury free or succumbing to something that your coach told you to do 10 years ago that doesn't take into account your current state of fitness!!
   
   
3. Get an accountability buddy! Find someone at a similar level of fitness and arrange to meet! It's cold! No one wants to get out of bed! So find ways to keep yourself on track this winter!
   
   
4. Get stretching and triggering! Prevent niggles and tightness turning into an injury! If you know you don't find time in your busy schedule to do these things at home, come see us for a massage!! We are here to help. We can identify areas of your body that have the potential to cause you injury, relieve tightness from getting back into training and help to improve your performance!
   
   
5. Remember - the first couple of weeks are the worst! So stick at it. You can do it!!!

Good luck from the Just Knead It Team!!!