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Rehab Running Program

April 14, 2020

Rehab from a running injury shouldn't just be about rest, ice, stretch and maybe a massage or a couple of needles here and there. A comprehensive running rehab program must include a gradual return to your previous running levels. This means that the running duration, frequency, pace and step cadence should be monitored and slowly increased until your back to your best.

Most running injuries are overuse injuries. For every kilometer you run, the average person takes around 1,000 step. So if you're out running 5km that's 5,000 steps and any little weaknesses will be exposed and developed. If you jump back into running 70-80km a week while training for a marathon, that's 70-80,000 little irritations to your injury this week. Imagine poking a bruise 70-80,000 times a week. It's going to get more painful and frustrating! It also won't go away, and you'll feel like you're not improving. This frustration will lead to you wanting to pack in the marathon training, just because of poor planning.

The aim of a running program will also minimize the time you are off running. Most running injuries don't need total rest. Optimal loading of an injury will help to speed up your return. it will also prevent a loss of fitness that happens when you don't train.

Ask your physio for a detailed running program during your rehab. They should be able to layout a return to running program that has specific duration, speed and distance per week that is specific to you and your injury.