Getting back into running without getting injured
This article is a little different from the others. I was struck not by lightning, but by a herniated disc a little over 6 months ago. As a result, I put my sports activities on hold. Today, this experience is behind me, and I'm finally ready to get back into running. For my return, I wanted to do it right. By that, I mean, without rushing, so as not to injure myself.
And to share this return to trail running with you.
In an athlete's life, there comes a time when you get injured.
This testimony may speak to you...
By Anne-Emmanuelle, founder of TwoSixOne
After several months of inactivity, a slipped disc operation on January 2nd, and a good dose of patience, I was finally able to put my sneakers back on at the beginning of March.
I know myself, I'm pretty impatient, I feel good, I talk about trail running and running every day, if I don't set a framework for this resumption, it's going to go to pot for sure!
Goal: no freestyle recovery, no over-enthusiasm, no injury, back to square one... So I looked for a tool to help me structure it all. I chose RunMotion Coach .
And after a month of use, I can say: it was a great idea.
Why an app? Why RunMotion Coach?
For a long time, I ran "by feel," listening to myself. If you ask me to run 6 minutes per kilometer or 5:30, I can do it. If you ask me what my training plan is, uh... that's average.
I'm one of those people who trains with a "plan" when a competition is coming up. Otherwise, it's just by feel, EF, and never interval training.
I don't have a coach, except for my CrossFit coach, but that won't be of much help here. I already downloaded Run Motion Coach out of curiosity a few years ago. Without really following the game closely. And then, in 2024, among our ambassadors, there's Alexia, who is also an RMC ambassador. So I'm thinking this will be the solution.
Sorry, I'm not giving you a comparison here between Run Motion Coach or Campus Coach, or even the plans from Suunto and other Garmin... I'm going with the recommendation.
Here we go with setting up my Run Motion Coach workout.
The hardest part: choosing a goal among competition, fun, weight loss, and preparing for a test. It will be fun, with the goal of a 20km run in June. Is it too soon? I know myself, I know I can do it; the main thing, of course, is not to get injured.
I immediately like the little "current fitness" message which allows you to adapt your training, reduce it or take a break.
I added another sport: muscle strengthening.
And there, surprise, it's actually a video plan that allows you to do the exercises, no need to go looking for YouTube videos.
I choose the caring but directive coach, the red coach frowns a little too much for me, I can already imagine him scolding me because I didn't do what he wants 😂.
March, first month!
I started slowly.
Two running sessions per week, a little strengthening with the help of the physiotherapist, and above all, real monitoring. The app offered me progressive sessions, regular reminders, little motivating messages...
If you believe in something and put it into your mind and heart, it can come true. Eliud Kipchoge
An example: I had a busy week at work, so I skipped a session. No stress, the program automatically resets. No guilt, no pressure, just a real support system.
What I really liked about the app
- Easy to configure
- Adapted to my condition, my schedule and my objective
- Strengthening videos
- Blog Advice
Obviously, I can't tell you the results of this recovery yet. I can't tell you if I'll be able to run this 20km in June and return to my previous level. It's still too early.
But what I can say is that this framework reassures me, helps me to stay consistent.
When I put on my sneakers, I'm still a little apprehensive (yes, I run on my half-pointes to avoid the impact on my back). When I do strength training, my brain still gets stuck on movements. Despite everything, I manage to tell myself that I'm not doing just anything.
I think this app is an excellent gateway.
Clubs offer a framework, but it's not always adapted to your pace, and a private coach comes at a price. In short, it's a good alternative.
And now ?
I keep the app with me because it helps me stay consistent, motivated, and in tune with my body. They say you never quite get back to where you were...
In reality, I want to go further, and with the right tools.
Continued in a month.
See you soon
