Getting Back on Track
As the weather warms up across Minnesota, many runners are eager to get back outside. But after months of reduced activity, jumping back in too quickly can increase your risk of injury.
In a recent CBS News Minnesota segment, Dr. Mark W. LaBelle shared simple, effective ways to return to running safely and avoid setbacks that can slow your progress.
Start Slow and Build Smart
One of the most common causes of running injuries is not bad luck. It is doing too much, too soon.
When returning to running:
- Gradually increase mileage week over week
- Follow the 10% rule. Increase distance or time by no more than 10% per week
- Give your body time to adapt to new stress
Many early-season injuries come from ramping up too quickly. Taking a steady approach helps your body adjust and stay strong.
Strength Plays a Bigger Role Than You Think
Running is not just about endurance. Strength and stability are key.
To reduce injury risk, focus on:
- Hip and glute strength to support alignment
- Core stability to improve control and balance
- Calf strength and flexibility to reduce strain
Weakness in these areas can lead to common issues like knee pain, shin splints, or Achilles irritation.
Be Mindful of Form and Changing Surfaces
Moving from indoor workouts to outdoor running introduces new challenges.
Think:
- Uneven terrain
- Hills and changes in elevation
- Natural shifts in pace and stride
These factors can have an impact more than you realize. Small changes in form can add stress over time.
Listen to Your Body and Adjust Early
Pain is not something to push through. It is a signal.
If you start to feel discomfort:
- Scale back mileage or intensity
- Add low-impact cross-training like biking or swimming
- Prioritize recovery and rest
Addressing issues early can help you avoid longer setbacks later.
Support for Every Step Forward
At Summit Orthopedics, we take a proactive approach to helping you stay active and injury-free.
Whether you are getting back into running or training for your next race, our team can help you:
- Evaluate movement and running mechanics
- Build strength programs that support your goals
- Address pain early before it becomes a bigger issue
With the right plan and support, you can return to running with confidence and keep doing what you love.
Ready to Get Back to Running?
If you are experiencing pain, recovering from an injury, or simply want to return to running the right way, the team at Summit Orthopedics is here to help.
Schedule an appointment with Dr. Mark W. LaBelle or a member of our Sports and Active Medicine team to get a personalized plan built around your goals. From injury prevention to performance support, we are here to help you move better, feel stronger, and get back to doing what you love.
