229. How to Run Stronger in 2024

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Many runners take time off after fall marathons and then the holidays. It can be hard to dive back into training when you are out of the swing of things. It can also be risky to ‘dive’ back into training because we have the tendency to do too much too soon. I always think one of the most injury prone runners are the ‘comeback’ runners because they use their old mileage/fitness levels are a reference point for where they want to be currently and sometimes instead of building progressively, they skip steps and try to do too much too soon which might feel fine aerobically but the musculoskeletal system has not had time to adapt yet.

1. How to build back into training if you have taken 2-3 months off

1. Time based

2. Run/walks

3. Build miles before you add in workouts

2. How to build back into workouts

1. Best workouts to start with

2. 20% of weekly mileage

3. How to build back if you have just been at a reduced mileage

1. 10% increase per week

2. Cut back weeks every 1-2 weeks

4. Looking at the big picture.

1. What are your goals for the next 3-6 months

2. Start at the end goal 6 months from now and build up to where you are now