How to Know You’re Ready
Your pelvic floor and core stability determine when you should return to running. If you're experiencing incontinence, pressure, or discomfort, you need more recovery time. Consider seeing a pelvic health therapist before diving back in. These professionals can assess the strength and function of your pelvic floor and core muscles, providing personalized advice and exercises to aid in your recovery. Seeking professional guidance ensures that you return to running safely and effectively, minimizing the risk of injury and long-term complications.
The Best Way to Ease Into Running
Start with walking, then ease into jogging intervals. Running should feel energizing, not painful. Pay attention to how your body responds and scale back if needed. Listening to your body's signals is essential for a safe and healthy return to running. If you experience any pain or discomfort, it's important to stop and rest. Gradually increasing the intensity and duration of your runs allows your body to adapt and rebuild strength without causing further strain.
Strength First, Speed Later
Strength training should be your first step before long-distance running. A strong core and glutes prevent injury. Running will always be there—your body needs time to adjust. Focusing on building a strong foundation will allow you to return to running safely and effectively. Incorporating strength training exercises that target the core, glutes, and other key muscle groups will improve your stability and prevent common running injuries. This approach ensures that your body is prepared for the demands of running, leading to a more enjoyable and sustainable experience.
