Be mindful, not only to your running, but also to your lifestyle activity.
Remember that it only takes 2 weeks to lose strength and 6 weeks to gain so keep that in mind when you return to running. I would recommend starting with a short distance with a decreased speed and gradually work your way up. Make sure that you do not run every day, cross training will help keep the pain away. Runners can try training with another kind of fitness workout such as cycling, swimming pool workouts, fitness class or strength training, to supplement their running.
Alternative forms of exercise have definite benefits such as:
- Sustain aerobic fitness
- Build strength and flexibility in muscles that running doesn’t utilize
- Injury prevention by correcting muscular imbalances
- Quicker recovery
- Boredom busters
As long as you take a healthy approach, cross-training can help you achieve overall health! Never be afraid of scheduling ‘Rest’ in your workout programme. To make sure you are not overdoing, check your heart rate regularly. An elevated morning heart rate could be a sign of overtraining, which can occur if you add too much cross-training too soon. It is advisable to begin slow, gauge the intensity of about 60%-75% effort, meaning as you run, you feel it easy and it’s a conversational run, then gradually increases the effort over 8 weeks.
All in all, you will probably not be where you were for at least 3-6 weeks depending how long you were off running. Do not rush yourself into form. Listen to your body…if you have pain and it does not go away after you have tried a few self-corrections then you need to stop running. The nature of sport played, and the particular forces and motion required of its participants, these can enlighten the physician about more serious injuries that may be sustained. You may benefit from seeing a physical therapist that can help guide you with exercises/stretches that you need and evaluate your running style.
“A story of Usain Bolt, gold medal winner of the Olympics, he is the fastest man in the planet. When he was a child, it didn’t affect him much but as he grew older, he realized it did affect his performance. That is why he turned to chiropractic care, not only to prevent his scoliosis from worsening but to put him on peak performance.”
– Usain Bolt’s Chiropractor, Dr. James Dawes.
Chiropractic adjustments improve the overall function of the nervous system which is responsible for every function in your body. Our body is not connected by Wi-Fi, so what we have in us needs to be hardwired and the electric cables in our bodies are the nerves, to keep the brain and every cell in the body connected. The root of your nerves, the spinal cord, is encased in the spine. When the vertebrae become misaligned or fixated, it can inhibit the way the nerves conduct. Over time, this can lead to dysfunction and weakness.
Runners consult our clinic for regular posture check and get regular chiropractic adjustments for better flexibility and mobility, for better shock absorption/distribution. When your spine is at its best, the risk of injuries will be reduced, boosting up those confidence of your running form and increases your performance potential.
Remember, “Ignorance is the deadliest disease”, most diseases and dis-ease begin with ignorance. Be mindful, not only to your running, but also to your lifestyle activity, whether your daily posture is doing more harm than good, or the other way around. The key to long term treatment and recovery is to improve your posture, spine and joint mobility, and your back muscle strength.
Dr. Jo Wee
Chiropractor
Dr. Jo Wee is the lead chiropractor in KiroLounge KL, graduating from International Medical University (IMU) and an official member of the Association of Chiropractic Malaysia. She is a family chiropractor and treats people of all ages, ranging from toddlers to elderlies. She focuses on the relationship of postural deviations being the cause of various symptoms and reduced function of the body leading to injuries and pain. She is currently pursuing her interest as a yoga therapist. If you have any queries, you can contact her via e-mail at dr.jowee@kirolounge.com
