How to Avoid Injury When Returning to Running After Taking the Winter Off

The beautiful spring weather makes you want to lace up your sneakers and go for a run outside! Whether you’re new to running or have just been taking some time off this past winter, there are many things to consider when starting up again. Listed below are a few tips I suggest:

Foam Rolling
Excessive sitting often results in tightness, weakness, and decreased range of motion in the muscles of the hips and glutes, which can negatively impact your posture and form while running. Foam rolling your hips and the front, side, and back of your thighs daily can help restore mobility in your lower body and decrease muscle soreness.

Upper Body Stretching
Spending too much time in front of the computer and on the phone can also lead to tightness in the upper back, chest, and shoulders. Running efficiently requires adequate mobility in the thoracic spine, as well as in the chest and the shoulders, so be sure to do upper-body stretching as well.

Strength Training
Proper strength training will reduce your risk of running injuries, improve your form, and bolster your body’s ability to withstand the impact stress of running. Even though running is a linear sport, it’s important to strengthen your body in all planes of motion to optimize your performance. Strong muscles will help with speed and power development. I suggest focusing on core strength, single-leg stability and strength, and upper-body strength. Weakness in any of these areas may lead to increased stress on your joints. Some exercises you can start with include:
• Plank
• Lateral-band walk
• Single-leg RDL
• Upper-body cable row

Ease into it and always listen to your body. Focus on building your base, starting with about two to three days of running per week with low mileage, and gradually increase. If something hurts or doesn’t feel right, always consult your doctor.

Ashley Fluger CSCS, CPT is an exercise physiologist at the Tisch Sports Performance Center at Hospital for Special Surgery. She graduated top in her class from Indiana University and also completed the Sport Essentials Certificate Program from Columbia University. Ashley has an extensive knowledge in exercise science and sports performance.