written by Mahaswetha Ghosh - BootCamp YELLOW Running Coach, Ultra - Runner, Corporate Leader, on Sep 04, 2018 in RUNNING
How many times have you been on a forced rest due to injury, travel, family commitments or health issues? I am sure we all go through these breaks sometimes at inappropriate times as we think, midst of peak training, weeks before a big run and more.
Usually due to lack of our very favorite serotonin or happy hormone we have feelings of food cravings which we t times give in to, bloating, lazy and the mind plays games of course. And the given opportunity we want to hit back hard, defy training plans, coach’s advise logic oh I need to get back, burn the extra calories , happy to back and missed running with my buddy so on.
And here comes those social posts : And I am back , I did a 20k after a break of 2 weeks! We feel on top of the world when the social world can’t stop pouring in praises.
Lets see what we did do our body
Physical activity is a combination of the musculoskeletal system ( bones, joints, muscles), cardiovascular system ( heart, lungs) and the Metabolic system.
Lets us try to break this into 3 parts of
Ongoing Exercise – With the planned regular training we over months work on our body to get used to the distances running, speed workout etc. Muscles as we know are the key to movement and with ongoing running practice the muscle tends to reduce in length, hence the feel of tightness after a run. Therefore stretching/rolling is suggested regularly to bring it back to its original length and release the tension in them. An ideal training plan is created to gradually build endurance and strength with a perfect mix of running, strengthening exercises and stretching and rolling. You would have noticed that over time DOMs sets in later, less tightness and more strength.
Forced Rest – This is different from planned rest which is tactically decided to fit into the overall plan with reduced running. In a forced rest condition irrespective of the reason the body (mostly muscles) tends to lose its elasticity and becomes stiff though muscle memory doesn’t let you forget how to run. Your metabolic system is a bit slow, excess water retention in the body and tendency to see increase in body weight. Your heart beat is a bit slow in the rested condition.
Comeback Exercise – The day you come back to running and you do a great long run 15, 20, 21…….that feeling of joy makes it so worth it I know. Though your mind may be in one place, your body is in another. It will need to adjust to the physical shock of running. Running stresses the body and prolonged running after a break puts the body into a state of enhanced stress which does increase the chances of injury. This is the time when we need to listen to the body and not the mind and negate chances of injury.
It is never a question of whether you can, it is always a question of whether you should!
The trick is to work with your coach to modify your goal to run smaller distance with adequate recovery which will help you make a strong injury free comeback.
Keep Calm and Keep Running!
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