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How to Start Running After Injury (or as a First Time Runner!)

How do you start running, either as a first time runner or after an injury? Find out how to safely and happily start running on this edition of Running Coaches Corner, and join the link up!

Tips for How to Start Running after Injury (or as a First Time Runner!)

Wondering how to start running after injury? Check out these tips for marathon training and running again on Suzlyfe.com! @suzlyfe http://suzlyfe.com/how-to-start-running-after-injury/

Start (and Stay) Slow: the Beauty of Run Walk Training and Easy Pace Runs

When I come back from running after injury, I start at a much slower pace than I had run at previously. I have also followed the run-walk method of running for a certain number of minutes and then walking for an interval for an amount of time (rather than necessarily keeping to a distance). This is just as much for your brain as for your body, as it provides the chance to get your mind engaged again and a recovery interval for your body.

Run-walk is a fantastic strategy if you have a past of injuries, are coming back from an injury, or simply want to go even farther that before! You know how the tortoise won the race? BE THE TORTOISE.

BE THE TORTOISE when you are starting running for the first time or after injury! #running… Click To Tweet

Pump Ya Brakes meme

As I discussed in my post on my sacral stress fracture, I think that a major reason that I am getting hurt in the weeks and months following my marathons (as opposed to during the marathon training) is largely a result of the paces that I am running. During marathon training, particularly this summer, I was running much slower paces than I was accustomed to on account of my coaching duties. But you know what? Doing so kept me injury free from my return to running through to my stress fracture. Gentle training can beget successful training!

Learn to Distinguish Between Pain and Discomfort

Injury Prevention during fitness and marathon training. Do you know how to tell the difference between pain and discomfort. Get my injury prevention tips and keep yourself training! Suzlyfe.com @suzlyfe

Speaking of, if my post yesterday accomplished anything, it should be to demonstrate the line between pain and discomfort is thin but important. When you are lacing up your trainers and wondering how to start running again after injury, that line is even more vague but even more important. 

Work to Combat Common Running Weaknesses

It goes without saying that the best way to run injury free is to prevent running injuries. When you start to run again (or for the first time), you will be especially vulnerable to many of the most comment running mistakes.

Running Form?

One of the first aspects of running that we at Chicago Endurance Sports cover with trainees is running form. In fact the first “workout” day is devoted to a Good Form Running clinic, where we discuss proper carriage, cadence, striding, and lean. Particularly if you are coming back from injury, your form is going to be very vulnerable to slipping because you are likely to be weakened due to disuse. furthermore, running form is one of the first things to suffer during times of fatigue, but small change in form, and re-engagement of critical running muscles, can drastically improve running economy and decrease risk of future injury.

Prevent Injury and Boredomduring Long RunsWith

Simple techniques such as how to re-engage your glutes can help you avoid injuries such as hamstring strain and IT Band issues! 

Cross Training or Preventative Exercises?

I thought this appropriately summery.

Yoga has strengthened my stabilizing muscles from the feet up while spin like Fly Wheel and other cross training has helped me find lower impact ways of working on cardiovascular endurance and strength without stressing my joints and tendons. Thus I am able log far fewer weekly miles during marathon training than many runners but still have successful marathons.

Proper Nutrition?

Runners are notorious for eating donuts, pizza, burgers, and and chasing all the unhealthy things down with a beer. (and yes, I can be guilty as charged. Read: CAN BE) Sure, some runners are able to get away with terrible diets. However, not all runners have stomachs of steel and bodies of magic.

ice cream and wine for dinner meme

I place a huge amount of importance on nutrition and maintaining a healthy diet during marathon training. I may need to work on my post marathon plan, but my marathon training diet? Is on point. Here are some of my greatest pointers for marathon training nutrition and here is an example of my long run day diet during marathon training. I have even taken this a step further by enlisting the help of Certified Clinical Nutritionist in delving into my bone health as we work to prevent future bone-related injuries.

Post Run Recovery?

Tips for Optimal Muscle Recovery for Runners and More Suzlyfe

It should go without saying, but focusing on achieving optimal muscle recovery after your runs can be a critical factor in returning to running as well as staying injury free. Just because you aren’t running crazy long distances doesn’t mean that you can slack on looking after your body! NOW is the time to start your foam rolling practice, and by encouraging blood flow, breaking down scar tissue, and promoting equilibrium within the body, you will promote greater, more successful runs in the future.

Consult a Certified Running Coach and other Professionals

Taking the RRCA National Running Coach Certification Course was a transformative moment in my life. Find out how it is going to make me a better coach and runner at Suzlyfe.com

If you a) have major goals, b) are coming off of serious injury or c) don’t feel confident that you have sufficient know how (or even if your do!), I would highly suggest hiring a running professional to help bring you back to running or through marathon training. This isn’t to say that non-certified runners do not know a great deal about the sport, or that all certified coaches are experts, but coaches who have earned a running coach certifications through RRCA or USATF as well as other certifications (such as becoming a NASM Certified Personal Trainer) have demonstrated their dedication to the sport and to coaching. Do I know a lot about nutrition? Absolutely. But I am still seeking the help of professionals as needed.

How do you start #running after injury? Don't miss these tips! #runchat #fitfluential Click To Tweet

An Important Note: Don’t feel intimidated about seeking the help of a running coach if you aren’t looking to run a marathon! I welcome runners of all levels–if you would like to discuss working together, send me an email at coachsuztraining (a) gmail.com and check out my coaching page.

Coach Suz Training offers running coach and personal training services for all levels of fitness and running goals! From marathoner to bikini competitors, let Coach Suz help you live beyond expectations! Find out more at http://suzlyfe.com/coach-suz-training/

Everyone has to start somewhere, and I would rather that you start out with strong foundations and proper training than to realize later on that your house is built on sand. 

Have you ever come back from a major injury? Did you ever have to do so on a timeline?

What do you have the greatest trouble with when starting to run again?

Join the link up and Running Coaches Corner for more great running advice and content!

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I am linking up with myself, RachelLora, and Debbie for Running Coaches CornerPattyErika, and Marcia for Tuesdays on the Run, NicoleAnnmarieMichelle, and Jen for Wild Workout.

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104 Comments

  • Reply Lisa @ Running Out Of Wine

    These are all great tips. I can definitely see the value in working with a coach or another professional while returning from injury. It’s so tough to know exactly what you should do and how much is too much. I have also used the alter-g at PT when returning to running which is so helpful because I can run more with less impact, preparing my body to be back out on the road.

    December 16, 2015 at 5:39 am
    • Reply suzlyfe

      I know that I will be doing some PT and I wonder if I will be able to use the Alter G. I think it would be great for me.

      December 16, 2015 at 1:24 pm
  • Reply Dannii @ Hungry Healthy Happy

    I think my problem is that I get so excited about being able to workout again after and injury, that I don’t take it slow and that just makes things so much worse. I am impatient though.

    December 16, 2015 at 6:06 am
    • Reply suzlyfe

      So many issues, so little time, my dear. xoxo

      December 16, 2015 at 1:23 pm
  • Reply Debbie @ Coach Debbie Runs

    Great tips! But what if you do all that then, on about your 3rd run you manage to trip and fall? Yep, that’s what I did yesterday. While I doubt I reinjured anything, it definitely put me back in my recovery 🙁

    December 16, 2015 at 6:33 am
    • Reply suzlyfe

      Well, that is just mad skillz. I saw that picture on IG. I hope you are ok!

      December 16, 2015 at 1:23 pm
  • Reply Bri

    Yes to all of these! Having patience and trusting the recovery process is so important, as I find your mental state about recovery has a lot to do with how quickly you can recover as well.

    December 16, 2015 at 6:33 am
    • Reply suzlyfe

      So sososososo true. That reminds me that I need to do that post again!

      December 16, 2015 at 1:23 pm
  • Reply Kimberly G

    I’m slowly building back up my miles (currently up to 4) and it feels like its going to take me forever to get back to my long runs 🙁 but I’m just trying to trust the process! I like the idea of doing the run/walk intervals.

    December 16, 2015 at 6:51 am
    • Reply suzlyfe

      Run/walk intervals are great! They are a fantastic way to build mileage but still letting your body rest.

      December 16, 2015 at 1:14 pm
  • Reply Wendy@Taking the Long Way Home

    Right there with you on the cross training and the run/walk back to fitness. I listen to my running playlist when I’m run/walking and it gives me the mental boost I need. I’ve had to recover like this multiple times from surgery, childbirth, and yes, injury….

    December 16, 2015 at 6:58 am
    • Reply suzlyfe

      I’m going to run/walk like a champ coming back from this injury, methinks. Better get ready for a lonnnng time on the path!

      December 16, 2015 at 1:15 pm
  • Reply Julie

    After my accident I had to take 8 months off because I had a lacerated liver and concussion. Doctors were telling me to not run but there was one who had also been hit by a car while he was biking and told me I need to be me and if running makes me feel better then go for it. I was scared for sure and had to remember that running is natural, you know. I was running 10/12 miles but had to start at 2!! The other thing is now I feel so blessed every time I run so that is a good thing!!

    December 16, 2015 at 7:01 am
    • Reply suzlyfe

      I certainly felt so fortunate every time I ran before, so this time around, I can’t imagine how I will feel!

      December 16, 2015 at 1:16 pm
  • Reply Michele @ paleorunningmomma

    Nutrition, cross training, and not overdoing it were the big factors for me when coming back from my old injury. I was so used to overtraining that it was strange to go easy, but it made a huge difference. Lesson learned!

    December 16, 2015 at 7:23 am
    • Reply suzlyfe

      Fixing old habits is so hard, but so necessary!

      December 16, 2015 at 1:13 pm
  • Reply Eric Nette

    As you know from coaching, my fault is coming back just as strong or stronger after an injury. I’ll often feel great after my goal for the day and try to push it more to “make up” for the lost time. I’m working on this extremely terribly approach. Knock on wood I won’t have the injury to heal from anytime soon, but I’m working on it (or I work through injuries, like my burn).
    I’m really, really good at pain so if that is my indicator? I’m screwed, heh.

    December 16, 2015 at 7:36 am
    • Reply suzlyfe

      Hahaha. You just have a larger time frame, and you have to concentrate on the recovery that your body may or may not be able to do for you. Let me know if you need more help!

      December 16, 2015 at 1:12 pm
  • Reply Annmarie

    Love that the first day of the clinic is all about running form- that is so important! Cross training is definitely important too and no doubt has saved me from being reinjured a few times! Thanks for linking up! 🙂

    December 16, 2015 at 8:02 am
    • Reply suzlyfe

      Thank you for hosting! It is so funny–we are such sticklers for form when it comes to lifting, but so often people don’t think that they might need to focus on form with their MAIN SPORT

      December 16, 2015 at 1:13 pm
  • Reply Julie @ Running in a Skirt

    Great tips! I’ve come back from several major illness periods where I could not run for months. I followed guidelines like this. Not having too many expectations was a big one for me. SMALL GOALS!!! I also did the run by time and intervals.

    December 16, 2015 at 8:24 am
    • Reply suzlyfe

      That is where I am going to be staring up when it is time. And the best thing about having no expectations of performance is that you can blow your own mind!

      December 16, 2015 at 1:11 pm
  • Reply Rae

    I’M GETTING SO EXCITED TO START TRAINING! It’s almost time! Less than a month! Wheeeee!

    December 16, 2015 at 8:34 am
    • Reply suzlyfe

      I KNOW!!! I’ll be sending you the forms at the start of the year 😀

      December 16, 2015 at 1:10 pm
  • Reply Jill @ Champagne for Everyday

    This post was really timely for me – especially the note on knowing the difference between pain and discomfort! I did a barefoot HIIT class this weekend and my calves are borderline pullllled. But I really wanted to do cardio yesterday! I kind of just went without thinking about this, but it’s important to tune in. Today, I take a rest!!!

    December 16, 2015 at 8:49 am
    • Reply suzlyfe

      OOooooo yes, please rest. Calves are easily infuriated by barefoot running and such. Gentle stretching and foam rolling!

      December 16, 2015 at 1:09 pm
  • Reply Rebecca @ Strength and Sunshine

    Fantastic tips dear! It’s so critical to take it slow and be “kind” to your body and not get frustrated!

    December 16, 2015 at 9:28 am
    • Reply suzlyfe

      BUT I WANT IT FIXED AND NOW

      December 16, 2015 at 1:07 pm
  • Reply Shawna

    i thankfully have never had a major injury — some minor muscular/tendon issues that kept me from doing long runs or made me take a week or two off, but nothing too killer — and it’s been so hard for me to even rest for one week and rearrange my mentality about running and my body. i agree with you that i think my nutrition is on point, though. i try to be a healthy one all the time.

    December 16, 2015 at 9:38 am
    • Reply suzlyfe

      Once you’ve had a major injury (which I hope you don’t), you realize how insignificant one week can be, ultimately. It’s the second week that kills you 😀

      December 16, 2015 at 1:08 pm
  • Reply Sam @ PancakeWarriors

    Oh man I feel like I have cursed myself in your comments lately. The last time you talked about injuries, I injured my rotator cuff demoing a plyo pushup for my camp. SIgh. So yes now I have an injury to recover from, and no it’s not pretty and I’m stubborn. But you would be proud, I haven’t attempted a pushup or anything to aggravate it in a week! These are great points, I’m going to go get my foam rolling on!

    December 16, 2015 at 9:57 am
    • Reply suzlyfe

      GOOD GIRL. I”m stubborn too, and I’m impatient, but you can’t hurry your body. IT DOESN’T CARE.

      December 16, 2015 at 1:06 pm
  • Reply Megan @ Skinny Fitalicious

    HAHA that bike!!! Weaknesses are big! I found building ankle strength in particular was needed. Great tips love!

    December 16, 2015 at 10:15 am
    • Reply suzlyfe

      Ankle strength is one of the most under-rated but important aspects of staying injury free. I need to find ways of working on that without exacerbating my sacrum so that I won’t have to deal with it afterwards!

      December 16, 2015 at 1:07 pm
  • Reply Michelle

    Great tips. I think starting back slowly is so important!

    December 16, 2015 at 10:33 am
    • Reply suzlyfe

      You know that I am going to!

      December 16, 2015 at 1:04 pm
  • Reply Nicole @ Fitful Focus

    Such great tips! BE THE TORTOISE! I credit my first injury to poor nutrition during my runs and improper recovery (not enough stretching and foam rolling). Since I’ve been back in action, I’ve really emphasized those two parts of my training and have been injury free (knock on wood!).

    December 16, 2015 at 10:38 am
    • Reply suzlyfe

      Seriously. The tortoise is where it is at. Unfortunately, we often don’t know our weaknesses until we KNOW them, if you understand me. I’m glad that you made the necessary changes!

      December 16, 2015 at 1:05 pm
  • Reply Kaella On The Run

    Oh man, I’m happy I hired you! I love that you know your stuff and are helping teach me how to reach my goals but also be a runner for life! 🙂

    December 16, 2015 at 10:38 am
    • Reply suzlyfe

      I am so happy that you hired me, too. My hope is that I have learned the hard way, and you won’t have to!

      December 16, 2015 at 1:00 pm
  • Reply Heather@hungryforbalance

    So many great tips! I think my biggest problem is I always start out too big, you know. Patience is not my forte.

    December 16, 2015 at 11:14 am
    • Reply suzlyfe

      Don’t you know I hear you there! Right now I am struggling with that.

      December 16, 2015 at 1:01 pm
  • Reply Alaina @ thesimplepeach

    Great read Suz! I haven’t had any major injuries, but lately my body has been feeling really really tired. Even though I’m not feeling ready for the Disney Marathon in January I am focusing on lots of easy runs and pumping up the cross training to give my body little breaks before the big day.

    December 16, 2015 at 11:47 am
    • Reply suzlyfe

      The stress of the holidays + marathon training is incredibly exhausting, but you are definitely taking the right approach!

      December 16, 2015 at 1:01 pm
  • Reply Emily

    I think running form is probably my biggest weakness. I think I need to work on it for this upcoming season of training. 🙂

    December 16, 2015 at 11:59 am
    • Reply suzlyfe

      I have retaught myself to run a few times, and each time it has made a huge difference!

      December 16, 2015 at 12:58 pm
  • Reply Kelli @ Hungry Hobby

    Working with a coach for sure helps not take it to fast. I always think one slow run will get me to my pre injury status so I do that one slow run then the next one I’m thinking lets add 5 miles. Luckily I’m on the other side of a very long chronic injury after having some really great direction!

    December 16, 2015 at 12:12 pm
    • Reply suzlyfe

      That is so fantastic to hear! I need to be my own coach for a bit and really monitor my own training. Luckily, as I am working more and more with clients, I am ready for that structure!

      December 16, 2015 at 1:00 pm
  • Reply Courtney @ Running For Cupcakes

    Coming back from my IT band injury this time last year was very hard and eye-opening. It took me 3 months to be healthy enough to run and even after that I was scared to get back to it, in fear of getting injured again. Now I know injury is tough but it also comes with the sport I suppose (but hopefully not too much) I hope your healing is going well, and that you are feeling better and better each day!

    December 16, 2015 at 2:09 pm
    • Reply suzlyfe

      A huge part of the recovery process is mental as well–you needed to heal! I’m doing ok, but I wish that I was doing better, to be honest.

      December 16, 2015 at 2:41 pm
  • Reply Kristen

    Yay that’s me up there! I am so excited to be using a coach and I feel so lucky that I have such a knowledgeable one! Thanks for these tips, this is so useful!

    December 17, 2015 at 1:04 am
    • Reply suzlyfe

      So happy to have you on teh Coach Suz team. BIG THINGS, baby, BIG THINGS. But slowly 😀

      December 17, 2015 at 10:49 am
  • Reply Jess @hellotofit

    My hamstring is FINALLY starting to feel better, and I had to pump the brakes to prevent myself from jumping right back into a power vinyasa class. ARGH! Hehe I’m getting impatient. Anyway, AWESOME article, Suz. xoxo

    December 17, 2015 at 12:04 pm
    • Reply suzlyfe

      So glad to hear it! Keep the faith, so that you don’t have to take time off again!

      December 17, 2015 at 2:19 pm
  • Reply jill conyers

    I has been a very long time (did I just jinx myself) since I’ve been injured. I think it’s due to finally getting that I can’t run and only run. Cross training has made a huge difference. I’ve come back from running injuries but never on a time line. I was probably overly cautious with PIPS, post injury paranoia syndrome. It’s a thing in Jill World.

    Have a wonderful Friday Susie!

    December 18, 2015 at 6:26 am
    • Reply suzlyfe

      Don’t you jinx yourself! hahahah PIPS. That is hilarious!

      December 18, 2015 at 10:42 am
  • Reply nicole@life after heels

    Great tips. I know the run walk is the key, but even though I know I should do it. I have a hard time easing into it slowly.

    December 18, 2015 at 9:43 pm
  • Reply Jen

    Learning between bad pain and just that from a workout was the toughest for me! I always pushed through but had to learn when to stop to benefit myself 🙂

    December 19, 2015 at 5:02 am
    • Reply suzlyfe

      Recovery is just as important a part of training as the efforts!

      December 21, 2015 at 8:44 am
  • Reply 5k Training Plan – For New Runners & Those Returning To Running | Adventure To Anywhere

    […] you’re returning from injury, check out this post from The Suzlyfe called How To Start Running After Injury.  Susie is an actual certified running coach, and she really knows her […]

    January 12, 2016 at 7:01 pm
  • Reply 5K Training Plan | Adventures On The Run

    […] you’re returning from injury, check out this post from The Suzlyfe called How To Start Running After Injury.  Susie is an actual certified running coach, and she really knows her […]

    September 5, 2016 at 5:15 pm
  • Reply Smitha @ FauxRunner

    Great tips! Discomfort vs. pain is something that I always lookout for and err on the side of caution. So hard yet so important to recognize the two.
    Smitha @ FauxRunner recently posted…Charles Harris 10K with The Kyle Pease FoundationMy Profile

    March 13, 2017 at 5:45 pm
    • Reply suzlyfe

      It takes practice, unfortunately!

      March 14, 2017 at 1:26 pm
  • Reply Tips from experts for beginner runners - Nikki Marie Fitness

    […] For more advice check out Susie’s advice for running after injury, or after time off or for the first time ever. […]

    April 5, 2017 at 5:15 am
  • Reply Kimberly Hatting

    I have learned that a good training regimen will have you doing something everyday, but NOT necessarily running everyday. Daily non-running maintenance (stretching, foam-rolling, PT exercises, etc.) are just as important (if not more) as logging miles.

    May 10, 2017 at 6:02 am
    • Reply suzlyfe

      You know I agree with that!

      May 19, 2017 at 12:54 pm
  • Reply Deborah @ Confessions of a mother runner

    More recently I’ve come to respect just how important rest and recovery are. I tell this to everyone else and now I just need to follow my own advice

    May 10, 2017 at 6:24 am
    • Reply suzlyfe

      I preach recovery to EVERYONE. Almost to an annoying degree!

      May 19, 2017 at 12:54 pm
  • Reply Patricia @Sweet and Strong

    Great tips! I had to come back to running from an accident which required knee and ankle surgery 5 years ago. It took me a few months to start walking normal again, so running was a slow process as well. I started slow, focused on form, and incorporated different training as well. Now looking back it’s so crazy to think how far I’ve come and I know I can come back from most set backs now.

    May 10, 2017 at 6:30 am
    • Reply suzlyfe

      That determination is so important as well!

      May 19, 2017 at 12:53 pm
  • Reply Wendy@Taking the Long Way Home

    Even though I’m not technically injured, those run/walk intervals have been really effective, keeping me moving and at a nice clip as well!

    Becky is all about those glutes. I really think that work has kept me on the road with minimal injuries!

    May 10, 2017 at 6:49 am
    • Reply suzlyfe

      You know I love run walk and glutes!

      May 19, 2017 at 12:52 pm
  • Reply Kimberly G

    LOL at that Kevin Hart meme! But seriously, these are great tips!
    When I was injured last year I really tried to focus on what I could do and not what I couldnt do.

    May 10, 2017 at 7:04 am
    • Reply suzlyfe

      Mentally (and physically) that is the best strategy!

      May 19, 2017 at 12:52 pm
  • Reply Annmarie

    While I am not injured per se, I am still trying to recover from my recent medical escapade and right now nutrition (or lack there of) is not on my side so in the meantime, I will be taking it SLOW.

    May 10, 2017 at 7:06 am
    • Reply suzlyfe

      I am so sorry for what you have been going through. Feel better!

      May 19, 2017 at 12:51 pm
  • Reply Laura @ This Runner's Recipes

    Great tips! Attention to nutrition and strength are what has kept me relatively injury-free. It’s tempting to eat less or eat junk when injured but good nutritious food is as important as ever!

    May 10, 2017 at 7:20 am
    • Reply suzlyfe

      Nutrition has made a HUGE difference for me!

      May 19, 2017 at 12:50 pm
  • Reply Suzy

    I think the only time off I’ve ever had to come back from was being pregnant and yeah, it helps to really know your body. SO IMPORTANT to be able to differentiate between actual injury and the growing pains that come along with fitness gains.

    May 10, 2017 at 8:32 am
    • Reply suzlyfe

      And when you broke your foot…

      May 19, 2017 at 12:48 pm
  • Reply Abby @BackatSquareZero

    Yes, I am constantly working on listening to my body so I can tell the difference between just discomfort, that I can push through, and pain, which might signify a real injury. I try to work with my runners to do the same. All great tips.

    May 10, 2017 at 8:43 am
    • Reply suzlyfe

      It takes some practice, unfortunately…

      May 19, 2017 at 12:48 pm
  • Reply Emily

    There is so much good advice here; it took a long time for me to learn what the difference was between discomfort and an impending injury. I’ve also been learning that running form does affect the way my body feels. I was always the one who had terrible running form, and it was good to watch my brother who has really good form!

    May 10, 2017 at 9:15 am
    • Reply suzlyfe

      We all need positive role models!

      May 19, 2017 at 12:47 pm
  • Reply Laura

    Yes, yes, yes! So many awesome points here. It’s always hard to come back slowly when you feel ready (cardiovascular-ly) to do more but the bones/tendons need to build up to the stress slowly.

    I’ve made bone health a focus of mine too after two stress reactions in my shin several years ago and have been injury free now for 4 years!

    May 10, 2017 at 12:08 pm
    • Reply suzlyfe

      Bone health is often overlooked but indeed–SO important!

      May 19, 2017 at 12:46 pm
  • Reply Julie @ Running in a Skirt

    Such good tips! Slow is often smart!

    May 10, 2017 at 2:50 pm
  • Reply GiGi Eats

    If I were to ever get injured – which I mean, I wouldn’t because I am superwoman? lol – I would be terrified to start working out initially because I wouldn’t want to hurt myself… But with your tips, I do know it would be possible to get my rear back into gear 😉

    May 10, 2017 at 3:53 pm
    • Reply suzlyfe

      I can’t imagine your rear ever NOT being in gear!

      May 19, 2017 at 12:45 pm
  • Reply Debbie

    Too many times people who are returning from injury think they can start back right at or close to where they were. Afraid it doesn’t work that way!

    May 10, 2017 at 6:06 pm
    • Reply suzlyfe

      No it definitely doesn’t!

      May 19, 2017 at 12:43 pm
  • Reply AmyC

    I would love to have my running form assessed! I am sure it is off from my knee injury and weakened muscle strength.

    May 10, 2017 at 8:10 pm
    • Reply suzlyfe

      That will definitely do it. I would love to have the same done!

      May 19, 2017 at 12:43 pm
  • Reply Jen @ pretty little grub

    Love this! I’m all about the run/walk strategy AND working to fix those muscle injuries otherwise they just keep coming back time and time again. I speak from experience.

    May 10, 2017 at 9:58 pm
    • Reply suzlyfe

      I hear you–I do too!

      May 19, 2017 at 12:43 pm
  • Reply Courtney Bentley

    super helpful! thanks for these tips! YES!

    ♡Courtney Bentley || http://www.courtneyvioletbentley.com

    May 11, 2017 at 1:27 am
    • Reply suzlyfe

      Thank you for reading!

      May 17, 2017 at 9:09 am
  • Reply Lacey@fairytalesandfitness

    I think cross training is so important in any training schedule. Ever since I have started teaching group fitness classes, I have not been injured. Hopefully this continues. I also think I have become a stronger runner now that I incorporate other activities rather than just running.

    May 16, 2017 at 6:48 am
    • Reply suzlyfe

      Yes! Cross training makes such a huge difference!

      May 16, 2017 at 1:32 pm
  • Reply Shathiso

    Thanks for this! I have had a sore knee for a week now. Took the week off but going to try my first run today. I will definitely “Be the Tortoise!” 🙂

    May 16, 2017 at 9:06 am
    • Reply suzlyfe

      Yes! Bet the tortoise!

      May 16, 2017 at 1:21 pm
  • Reply Janelle @ Run With No Regrets

    Thankfully I haven’t had to deal with a serious injury in awhile, but as always, you’ve got some great advice! Taking it slowly is key – and there is no shame in being a tortoise for a bit! I know that since my injuries I’m hyper aware of how my body feels. It’s so important to listen to your what your body tries to tell you!

    May 16, 2017 at 12:47 pm
    • Reply suzlyfe

      And yet it is so hard!

      May 16, 2017 at 1:02 pm

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