As the seasons change, many feel the urge to run outside or begin a new workout program. While this is a great idea, it is important to be thoughtful as you increase training to minimize injury and set yourself up for long-term success. Here are a few tips to build up training, make sure your body is recovering properly, and minimize the risk of injury.
To start off, gradually progressing with the amount of volume you are doing is very important. Your body needs time to adjust to the new intensity and volume of training. If your first workout back or first run outside is done at maximum intensity and/or the most miles you’ve run in the past year, you run the risk of injuring yourself or making yourself so sore that you need to take a few rest days. Instead, start at an intensity and/or mileage that feels good and will not leave you feeling completely wrecked. If you’ve previously followed a training program and are now getting back into it, don’t try to complete your first workout back at the same intensity as before. Gradually build intensity (and mileage) over the following weeks and months as your body adapts to your new training program. Taking it slow in the beginning will allow you to progress while also minimizing the risk of developing overuse injuries.
Next, while gradually progressing in training load and intensity, focus on form and building a solid foundation of functional movement patterns. Good form is key to reducing the risk of injury, especially when lifting weights. Start off using lighter weights and higher repetitions to build back up muscle memory and muscular endurance. Building good habits with lighter weights will help build muscle memory to maintain good form at heavier weights. Additionally, developing a strong foundation in exercises that transfer over to everyday movement patterns such as squats, deadlifts, and (overhead) pressing is important for overall health.
While increasing training volume and building a solid foundation of strength movement, it is important to listen to your body and take rest days. If you never take a rest day, your body does not have time to recover and lack of proper recovery can lead to injury and overtraining. Some symptoms of overtraining are increased muscle soreness, fatigue, persistent injuries, decline in performance, reduced appetite, disturbed sleep, and loss of motivation. Scheduling 1-2 rest days per week, incorporating low impact exercise such as walking or swimming, and/or giving specific muscle groups a break after a hard training session are a few ways to help prevent overtraining. On rest days, focusing on mobility and stretching can be a good way to help make sure your body is recovering properly, help improve range of motion, and reduce muscle stiffness.
A few finals tips to help with building back up training are:
- Get outside – getting fresh air and sunlight can help boost your mood
- Try a workout class – this can be great way make new friends and try something new
- Set goals – goals can help you track progress and stay motivated
In summary, listening to your body, ramping up intensity and volume slowly, eating enough, getting enough sleep, taking rest days, and incorporating mobility in your routine are all important pieces of setting yourself up for success in your training. Make sure you enjoy also whatever training/exercise program you decide to start so get moving and have fun!
Be Smart. Take care of yourself. And check on your teammates.
Additional Sources:
How to get back into running after a break. (2023, August 10). Runner’s World. https://www.runnersworld.com/uk/training/a44724357/how-to-start-running-again/
Long, M. (2023, January 6). 10 weight training tips for beginners. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/no-matter-your-age-or-skill-level-its-never-too-late-to-start-weight-training