Making a comeback from 8 weeks of no running is challenging and frustrating at times. I want to run at the paces I saw in training for Marine Corps Marathon but my body just isn’t there yet. And, despite getting frustated at times, I know that this is what is best for my longevity in the sport.
So, here are my three tips on making a comeback!
1.) SLOWLY Build Mileage: I’m building back my mileage at a turtle’s pace. I’m a month back in and I still haven’t hit a 20 mile week. It’s probably a little bit too slow considering I have the runDisney Princess Half coming up in February. Frankly, I just don’t want to have any issues pop up like they did after Marine Corps. Plus, the bonus of a runDisney race is that I don’t have to put any pressure on the race and can focus on the experience. At least, I am trying to convince myself of that!
2.) Be Kind to Your Body: Take the extra time to warm up before and cool down after runs. Also, take the extra time to really focus on your trouble spots. The foam roller is a great tool to have handy. And, my latest torture device, the R8 roller has joined the rolling party. And, if you like ice baths, ice, epsom salts, the comeback phase is the perfect time to reintroduce them into your routine! Also, for me, making sure I get enough sleep is always critical to my recovery. Get those Zzzzs!
3.) Stay hydrated: It’s the winter and it is a difficult time to want to stay hydrated outside of your designated workouts. Most days, the last thing you want to do is grab a cold bottle of water with all this snow. So, I’m making a conscious effort to keep a water bottle full of water and Nuun Hydration at my desk during the work day. At least I know that I am getting a certain amount of fluid in during the work day so that I can be ready to my runs at night.
All in all, I think that my approach to making a comeback is what is keeping me healthy. I haven’t had any weird issues with my knees, IT band, or feet like I did at the end of my training for Marine Corps Marathon. And, I feel rested and ready for the next run. So, I will continue to work on building my base and then once I feel comfortable with more mileage, I will add in more varied speed and tempo workouts again.
Have you ever made a comeback after taking some time off from running? What are some tips that you would add to the list?
Lisa
Great tips! Take care of that body and it will take care of you.
How do you like your new roller? I've heard good things but am reluctant to spend the money.
Best money ever spent. Seriously, it is a game changer. I still like the tiger tail for the back of the calves but the R8 gets in all the nooks and crannies. It was a Christmas present for my hubby but I think I use it more than he does!
Those are really good ones. Sleep is oh so important! I have felt tremendously run down since Dopey. Last night I crawled into bed with a magazine at about 8:15 with the intention of lights out by 9:30. So lame but my body is in desperate need of rest, it seems!
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This week has been crazy for me at work. On Tuesday, I fell asleep with Cora when I put her to bed. Then last night and Wednesday I was in bed and fast asleep by 9:30pm. I felt like I was coming down with something and my body was needing it so I figured what the heck. I might as well get those ZZzzz in!
Great tips! I have been going from one training cycle to the next, so I completely understand taking a running break! These are great tips in general, but even more so when getting back into the game.
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It was very much needed! But, it sure is tough getting back into the routine of running again.
I have had to do this many times. Listen to your body is my main tip.
#comebetter
Yes! And, I know you know this routine all too well!
Way too well.
Glad to hear you are back at it. That roller thingy looks scary, I don't even want to know how that works 😉
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Scary but AWESOME! It gets in all of those hard to reach places!
nice post Lisa! I like your tips - very realistic. I had to take a break after my half marathon in October and it was so hard to come back!
It is definitely tough to get back in the swing of things! I'm glad I don't have anything too major on the calendar until April. I think I should be back at it at a normal rate by then!
I didn't know you were out for 8 weeks! I'm glad to hear you're back and running again. I hear you about slowly building miles. I am doing the same thing right now.
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Self prescribed break! I need it after racing, racing, racing. It was just crazy the amount of racing I did from Hood to Coast until Marine Corps Marathon. I'm slowly getting back into the swing of things and don't have too much on my schedule right now which is great. How are you feeling these days? Body cooperating with running again?
I need to take a break, but I am hard-headed. I feel like such a slacker during the cold months anyway that I count that as a break. When Spring hits, I take my time increasing miles. Take care of yourself. I love Yoga too!
I so needed a break. If your body wants you to take one, I am sure that it will let you know! I want to try and fit more yoga classes in my schedule but right now it is too tough with work. Excuses, excuses 😉
I'm only 3 weeks into a 18 week running break in what I hope is a valiant effort to let my IT's heal and concentrate on some cross training for a change. It's definitely a love/hate relationship with the foam roller and I'm scared to ask how you would even use that other thing!. Glad to see your back at it and hope you have much better results than I did the last time I had to take a break!
I had issues with my IT band last year. That is no fun! But, mine wasn't anywhere as serious as yours sounds! Hope that it isn't too tough easing back into things. And, the scary contraption is AWESOME! Feels so good!
Great tips!! It sounds like you have had some great recovery time! You will make a comeback and I am sure it will be better than you running before MCM! Sometimes your body just needs a break!! 🙂
Love your tips! It can be so hard to come back, but sticking with it and finally having a great run again makes it all worth it 🙂
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