Hit the ground running…literally

Your body will adapt and change…for better or worse

Research shows that after 2-3 weeks of not doing an activity, your muscles start to change and adapt¹. This means that if you have taken more than 2-3 weeks off from running, biking, walking, or hiking, your cardiovascular system and skeletal muscles will feel the effects when you start that activity again. You will likely notice that you become out of breath a little quicker, your heart rate becomes a little higher, and your muscles are extra sore. You will also notice that your body simply cannot go as far or as fast. It is important to recognize this so that you do not jump right back in where you left off. But do not worry! The body will adapt to the demands that you place on it, and just like you lost it, the strength of the cardiovascular and skeletal system will return. Do not get discouraged. Give your body the time to adapt and build back up…. slowly. You will get there. To avoid injury, it is best to respect where your body is at, understanding that you will need to start with less mileage, speed and allow for more rest and recovery days. Over time, you will slowly increase that speed and mileage.

Don’t be afraid to walk/jog

If you are new to running, try alternating between a brisk walk and a jog. Set a goal of alternating between running for 2 minutes and walking for 1 minute over the period of 30 minutes. This will allow appropriate recovery times and allow you to enjoy your run. Slowly you will be able to progress so that you run for 3 minutes, then 4, then 5. All while taking a 1-minute break in between intervals. Eventually you will be running for 30 minutes straight. In addition, you should aim for a cadence (steps per minute) of around 180 spm. Research suggests that aiming for this cadence helps to reduce the impact on your knees to maintain efficiency and prevent injury². You can measure cadence by using a metronome or counting how many steps you take in a 1-minute period.

Staying Hydrated

It is important to stay hydrated pre, during and post run. Generally, when running, you should drink about 4 to 6 ounces of fluid every 20 minutes, give or take depending on your effort and how much you sweat. The side effects from dehydration can have a serious impact on your health. Severe dehydration may cause fatigue, dizziness, muscle cramping and heat exhaustion³. Especially during those warm summer days. In addition, dehydration can lead to a decrease in muscle performance that can affect your ability to run or exercise⁴.

Listen to your body

You may have a specific mileage goal in mind and/or are following a running program that prescribes a set number of miles for each run. However, it is especially important to identify early warning signs that could lead to an injury. The most common area for a runner to experience discomfort is in the knees, with patellofemoral pain being the most prevalent⁵, followed by iliotibial band syndrome, tibial stress syndrome and patella tendinopathy. When you are ramping up your training, make sure to include rest days for your body to recover. If aches and pains occur, try taking a couple of rest days. If they continue, cut back on your training, and schedule an appointment with a running specialist at Kitsap Physical Therapy. Your Physical Therapist can complete a thorough evaluation, looking at your strength, running gait and mechanics, to help you get back on the road and back to accomplishing your goals safely.

If you are looking for additional running motivation and an opportunity to support Meals on Wheels of Kitsap County, join us in our upcoming Miles for Meals virtual movement event. Register online, and challenge yourself to run, walk, hike, swim, or paddle as many miles as you can during the week of March 20th - March 26th? Join our online community and register at miles4mealskitsap.com with all registration fees donated towards Meals on Wheels Kitsap County.