How to cope with a break in your running training

For a runner, there can be few more frustrating periods than those in which you’re unable to run – particularly when you have a key target on the horizon that you don’t want to miss. However, at some time in your running career, an unplanned break in your training schedule is very likely to occur. The trick is managing that downtime effectively so that you can bounce back with minimal fitness losses. The very last thing you want is to come back too soon or at too intense a level, as this may force you into further downtime to recuperate from another injury or prolonged illness.

If you’ve been forced to take some time out from your training, here are some strategies to help you cope with your time out – including information on:

• The reasons for your downtime
• Maintaining your fitness during the break
• Getting back into training
• Managing your return to full fitness safely

Why me?
If you have suffered an injury or become ill, your initial reaction is very likely to be one of denial and anger. Understandably, you will be annoyed because you will have to miss some key sessions and your running-specific fitness may possibly decline. However, irrespective of whether you’re sidelined for a day or a year, you can use the extra free time to honestly assess the reasons for your injury or illness. Once you have accurately evaluated the ‘whys’, you can then plan for your return to training. To do this, consult the following table – which summarises the most common reasons for training downtime together with suggested solutions:

What next?
Once you’ve honestly and accurately identified the reason(s) for your downtime, you can begin to plan for your return to fitness and running. If you are suffering from an illness then your focus should be on getting well before you think about any sort of return to training. However, if you are injured or your training time is limited, then there may still be opportunities to maintain your fitness by employing a downtime training strategy. Here is what to do if you are ill, have an injury, or have a limited amount of time:

Running training alternatives
As a runner, often your first and last thoughts regarding training are ‘running’ and nothing else. The idea of alternative training may be completely alien to you – but if you are unable to run, then maintaining your cardiovascular (CV) fitness will be a priority. Assuming you’re not suffering from an illness (which precludes any training), then any CV exercise will help you to maintain your condition. Rowing, swimming, cycling and gym CV machines are all excellent for helping you to maintain your fitness.

If an injury prevents you from doing many activities, then running in a deep-water swimming pool using a wet-vest is an excellent alternative. A wet-vest is basically a mini life jacket that enables you to remain upright in the water, providing sufficient support to allow you to mimic a running action in the pool. It’s odd looking, yes – but it provides a great CV workout! Favoured by Double Olympic Champion Kelly Holmes when she was recovering from Achilles tendon surgery, the wet-vest permits high-quality sessions without impact or other problems.

Further training alternatives
It’s possible during your downtime that you won’t be able to do any CV training at all. For example, a leg operation might temporarily prevent any use of your lower body. However, this doesn’t mean that you have to be a couch potato and forgo training of any kind. There are numerous other training opportunities that will still contribute to your overall fitness – for example:

• Resistance training. Improving your overall strength and condition via resistance training will make you a better, faster and more efficient runner.

• Core training. Time spent on core training will provide considerable benefits for your running. Improving your posture and body control, together with improvements in your running economy, are just some of the benefits that you can enjoy.

• Flexibility training. Improving your range of movement and keeping yourself loose and supple will help you to stay injury free and bring many benefits to your running programme.

• Mental training. More free time can be used productively to improve your mental focus and visualisation techniques, which you can employ when you are back to full fitness and running again.

• Relaxation. The opportunity to relax will both invigorate you and rekindle your enthusiasm for running once you are able to resume training.

• When can I resume my running training? This is the million dollar question! The answer depends upon a myriad of factors – and in the case of injury and illness you should always follow the advice of your doctor or injury therapist. However, the following table provides guidelines on how soon you can resume training as a rule of thumb:

Been APART from training?
Although an enforced break in your running training may be frustrating, if you follow the APART acronym you will return to running earlier, with fewer fitness losses, and with a more thorough understanding of managing running within your life. APART is your five-stage ‘back into training’ system:

• Assessthe problem.
• Plan for your rehabilitation.
• Alternativetraining.
• Resume running.
• Train normally.

Remember: every runner experiences downtime at some point. If you can’t run for a while, simply put all your efforts into managing your return to full training and you will be back on the roads and trails sooner.

Keep on running!