Back to training after vacation

Returning to training after a good athletic season or any sport also requires a rest period. You need to give your body a few weeks of break, without training, without mental pressure, and take advantage of that time to dedicate it to other activities: movies, reading, watching series, walking, enjoying quality time with children, disconnecting, etc. It’s the time to help the body and muscles regenerate and help generate new fibers.

But after that period, how do we get back to our daily routine of running again? Here is a guide on how to train intervals in running that can help you.

Although ideally you wouldn’t stop practicing some kind of sport during this rest period, getting back to running after a break can feel a bit “uphill.” So the first advice would be:

Don’t rush Be Patient!

You can’t rush to recover your pre-break fitness level; rushing in this case is usually not a good companion.
Even if it seems like you’ve lost all your fitness, you can be calm. By resuming the habit of training as you did before the break, the results will come back, you’ll regain the good feelings when running, and soon you’ll be enjoying running again.

Slow and steady!

INCREASE VOLUME (kilometers) GRADUALLY, don’t try to build the house from the roof down, thinking that since you’ve been inactive, now you’ll recover what you “lost” and start by running 20 kilometers.
Big mistake! You need to gradually increase training volume, starting with short sessions that will grow as the weeks go by. We have to give our body time to get back in shape. The first weeks/sessions should have very easy running paces, no trying to run as fast as before the break. So the summary is: fewer kilometers and slower pace.

Variety of training types!

COMPLEMENTARY WORK, since it’s not all about running, or not only running, these first weeks back from rest can be used to combine your usual sport with some other complementary like judo, swimming, cycling, etc.
This helps our body to assimilate training stimuli again without overloading it.

Later on, there will be time to push harder during the rest of the year. In this case, the best advice is to dedicate one day a week to strength training, both for the lower body, which is the most “important” for us, and the upper body.
Take advantage of core sessions like planks, lower back exercises, etc. These will be, along with strength training, an ideal complement for your return to running routine, which will not only help you in the short term but will also be an investment to prevent injuries in the future.

Sizen, your best partner for recovery!

REST, although we might think we have rested enough due to the break, we can’t start after a sports vacation without giving rest to the body with the benefits that entails. We have to remember that our muscles need time to adapt and assimilate these stimuli, and the best way to help is by giving them a well-deserved rest.
It wouldn’t be good to think about resuming our routine doing the same as just before stopping, assuming our body is already used to that kind of load.

If you trained/ran five days a week, you should start with fewer than those five weekly sessions. This rest can be complemented with the help offered by pressotherapy (the help pressotherapy offers), much better!
Surely after our “sports vacation,” our legs will tire much faster, we will feel tired, but doing far fewer kilometers than before.

What was easy before is not so easy now… don’t worry! Everything will return to how it was or better 😉
To make this process easier, we can use the Sizen 6+, which will help us during these first weeks to cope with the return to “work” 😉
If we combine rest/training days with a good diet and count on the technology provided by Sizen, this whole process (if pressotherapy is well directed) will be much faster and more pleasant. Following these tips, in a few weeks you will recover after training both your fitness and the enjoyment of sports practice.

Juan Pedro Mora is a popular runner and Sizen ambassador.