Treadmill-Based Workouts To Help You Build Up After A Running Injury
August 09, 2022
As a prudent runner, you must always prioritize injury prevention during your runs. Strengthen your hips and core to minimize biomechanical weakness, and wear shock-absorbing footwear to protect your joints. However, even the most injury-proof runner might succumb to an unfortunate running injury. An injury like that can quickly sideline you from your favorite activity, be it a sprained ankle, patellar tendinitis, iliotibial band syndrome, or stress fracture.
Luckily, most injuries are minor, and with the help of a treadmill, you can slowly and safely build up your mileage as you recover from your running injury. The key to bouncing back from a running injury is following a slow and careful regimen on your way back into things.
Here are some tips on how you can start building up running after a running injury. However, note that this is not medical advice but helpful and actionable insight.
Check with your doctor first
Before you start any post-injury workout, it's crucial to check in with your doctor or physiotherapist to get the green light. Once you've received an all-clear, begin by incorporating some easy treadmill workouts into your routine to help get your blood flowing and muscles moving again.
Ease into the workouts
Start with a 10-15 minute walking warm-up at an easy pace to get your body moving again. From there, gradually increase the treadmill incline until you find a comfortable walking pace. If you experience any pain or discomfort, stop immediately and consult your doctor.
Treadmill-based workouts after a running injury
- Start with light walking: Walking is a low-impact activity that is easy on the joints, making it ideal for runners recovering from an injury. Start walking for 10 minutes at a time and gradually increase the duration of your walks as you start to feel better. Ensure you set your duration goal on the treadmill monitor to avoid overdoing the workout.
- Incorporate light jogging:Once you've received clearance from your doctor to start jogging again, begin with short 10-second jogging bursts followed by 50 seconds of walking. As you feel more comfortable, increase the duration of your jogs while keeping the same ratio of running to walking.
- Try interval training: Interval training is a great way to build up your mileage while giving your body a break. Start with a warm-up of walking or easy jogging and alternate between periods of swift running and slower recovery jogs. The key is to keep the intensity of your fast intervals low enough to maintain them for the duration of the workout.
- Monitor your progress:One of the great things about using a treadmill is that you can track your progress and ensure that you're not overdoing it as you build up your mileage. Most treadmills have built-in heart rate monitors that can help you keep track of your intensity, and many also have programs that allow you to input your workout goals and monitor your progress over time.
- End with a cool-down:After completing your workout, ensure you cool down with a few minutes of easy walking or jogging. It will help your body transition back to its initial resting state and prevent cramping or dizziness.
Treadmill workouts are a great way to bounce back after a running injury. The key is to slowly but carefully ease your way back into things. Remember to start with some easy treadmill workouts and gradually increase the duration and intensity of your workouts as you begin to feel better. With time and patience, you'll be back on the roads or trails in no time. Be sure to monitor your progress and consult with your doctor if you experience any pain or discomfort.