Play it safe after a layoff.If you are returning to running after an injury or any significant layoff Layoff 1. When a company eliminates jobs regardless of how good the employees' performance. 2. A risk reduction, made by investment bankers, that minimizes the potential downside associated with a commitment to purchase and sell a stock issue unsubscribed by stockholders holding , it can be a real challenge to maintain the discipline necessary to limit increases in mileage MILEAGE. A compensation allowed by law to officers, for their trouble and expenses in travelling on public business. 2. The mileage allowed to members of congress, is eight dollars for every twenty miles of estimated distance, by the most usual roads, from his and intensity adequately to prevent injury. In the beginning, a single mile can feel like a tantalizing tan·ta·lize tr.v. tan·ta·lized, tan·ta·liz·ing, tan·ta·liz·es To excite (another) by exposing something desirable while keeping it out of reach. tease tease (tez) to pull apart gently with fine needles to permit microscopic examination. tease v. . Most runners understand the need to make gradual increases and to "listen to your body," cutting back in response to pain. However, if you are reasonably fit, "listening to your body" can prompt you to do too much, too soon. It is better to make a plan, set a schedule, and restrict yourself to established increases, even if you "feel great." It is very easy to get into a cycle of injury/recovery/return to running/re-injury, especially if you are an older runner. While every body and every injury is unique, you can prevent a world of hurts by holding yourself back in the early stages of a comeback. Write down a schedule based on the following "rules of thumb," then add non-impact cross-training for extra conditioning. Training has three basic components--duration (how long you run), frequency (how often you run), and intensity (how fast you run). All three components must be controlled and limited to gradual increases. Avoid responding to feeling great with extra miles and faster paces. Be patient and know that with the proper forbearance Refraining from doing something that one has a legal right to do. Giving of further time for repayment of an obligation or agreement; not to enforce claim at its due date. A delay in enforcing a legal right. you'll be back to your previous level of training, injury-free within about three months of gradual increases in training load. * Always warm up and stretch thoroughly before you run. * Stretch again after your run. * Begin your return with walking and only proceed if you are pain free with 30 minutes of walking, three times in a week. * Limit yourself to 30 minutes of alternate walking and running for at least a week, preferably a few. * Think in terms of total minutes moving, rather than miles in the beginning, adding 10% or less per week. * Never run two days in a row. * Allow yourself three months of conservative increases in training to return to former mileage and intensity. * If pain returns at any point, it may be a signal that uncorrected biomechanical Biomechanical may refer to:
(The Beginning Runner Handbook; the Proven 13-Week Walk/Run Program, by Ian MacNeill and The Sport Medicine Council of British Columbia British Columbia, province (2001 pop. 3,907,738), 366,255 sq mi (948,600 sq km), including 6,976 sq mi (18,068 sq km) of water surface, W Canada. Geography , 2001, Greystone Books, Vancouver, $12.95, 170pp, provides excellent, conservative schedules and tips on common injuries that can help you return to running safely For a safe, 12-week Walk/Run training schedule, call American Running Assn. for a copy. 1-800-776-2732) |
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