HOW TO RETURN TO RUNNING AFTER INJURY

[{"selector":"#anim-be61ddb1-730b-45bf-b5e0-e17f9ebdaa29","keyframes":[{"offset":0,"transform":"translate3d(0, -224.84037%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.29,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.45,"transform":"translate3d(0, -63.22511204400001%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.61,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.71,"transform":"translate3d(0, -21.494739372%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.8,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.85,"transform":"translate3d(0, -8.071769283%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.92,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.96,"transform":"translate3d(0, -3.507509772%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":1,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"}],"delay":0,"duration":1600,"fill":"both"}] [{"selector":"#anim-1205fc21-1b4a-484e-a290-4137216a23a8","keyframes":{"opacity":[0,1]},"delay":0,"direction":"normal","duration":1000,"easing":"cubic-bezier(0.645, 0.045, 0.355, 1)","fill":"both"}] HOW TO RETURN TO RUNNING AFTER INJURY HOW TO RETURN TO RUNNING AFTER INJURY

[{"selector":"#anim-29fbd5f7-1dfc-4032-a1c7-00f4850269dd","keyframes":{"transform":["translate3d(0px, 100%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"direction":"normal","duration":1000,"easing":"cubic-bezier(0.645, 0.045, 0.355, 1)","fill":"both"}] [{"selector":"#anim-51388e8a-4440-4186-acc6-fda3517d88ba","keyframes":{"opacity":[0,1]},"delay":0,"direction":"normal","duration":1000,"easing":"cubic-bezier(0.645, 0.045, 0.355, 1)","fill":"both"}] -do not increase variables (speed, mileage, terrain) more than one at a time. -do not increase variables (speed, mileage, terrain) more than one at a time.

[{"selector":"#anim-7cd1c37d-d360-41ed-811e-fc3b4769011e","keyframes":{"transform":["translate3d(0px, 100%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"direction":"normal","duration":1000,"easing":"cubic-bezier(0.645, 0.045, 0.355, 1)","fill":"both"}] [{"selector":"#anim-561d837b-2f43-426a-9d93-5b5b77d36923","keyframes":{"opacity":[0,1]},"delay":0,"direction":"normal","duration":1000,"easing":"cubic-bezier(0.645, 0.045, 0.355, 1)","fill":"both"}] -have patience. Do not increase mileage every week. Wait for 3-4 weeks of painfree running. -have patience. Do not increase mileage every week. Wait for 3-4 weeks of painfree running.

[{"selector":"#anim-ca30710a-c647-4526-9b01-24a5069e2d29","keyframes":{"transform":["translate3d(0px, 100%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"direction":"normal","duration":1000,"easing":"cubic-bezier(0.645, 0.045, 0.355, 1)","fill":"both"}] [{"selector":"#anim-21d1903c-4ac1-48c5-8ad1-70b1721a3d98","keyframes":{"opacity":[0,1]},"delay":0,"direction":"normal","duration":1000,"easing":"cubic-bezier(0.645, 0.045, 0.355, 1)","fill":"both"}] -start with walking, then run/walking, & gradually increase distance running. -start with walking, then run/walking, & gradually increase distance running.

[{"selector":"#anim-e40d4293-3fbc-4c9e-99e3-649abce883ec","keyframes":{"transform":["translate3d(0px, 100%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"direction":"normal","duration":1000,"easing":"cubic-bezier(0.645, 0.045, 0.355, 1)","fill":"both"}] [{"selector":"#anim-86026737-47f4-4d80-b543-8fdc04661da9","keyframes":{"opacity":[0,1]},"delay":0,"direction":"normal","duration":1000,"easing":"cubic-bezier(0.645, 0.045, 0.355, 1)","fill":"both"}] -alternate run days & gradually add in one extra run day. -alternate run days & gradually add in one extra run day.

[{"selector":"#anim-8b97138f-5586-4d4d-b3c3-07700e93c822","keyframes":{"transform":["translate3d(0px, 100%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"direction":"normal","duration":1000,"easing":"cubic-bezier(0.645, 0.045, 0.355, 1)","fill":"both"}] [{"selector":"#anim-9c580557-c765-4776-9487-cee0acf0f512","keyframes":{"opacity":[0,1]},"delay":0,"direction":"normal","duration":1000,"easing":"cubic-bezier(0.645, 0.045, 0.355, 1)","fill":"both"}] -keep the pace extremely easy! -keep the pace extremely easy!

[{"selector":"#anim-ccd9e54a-fe30-48eb-a838-81579bb94d9b","keyframes":{"transform":["translate3d(0px, 100%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"direction":"normal","duration":1000,"easing":"cubic-bezier(0.645, 0.045, 0.355, 1)","fill":"both"}] [{"selector":"#anim-c80280f3-e9db-45c3-b3ac-215087979c0e","keyframes":{"opacity":[0,1]},"delay":0,"direction":"normal","duration":1000,"easing":"cubic-bezier(0.645, 0.045, 0.355, 1)","fill":"both"}] -throw out timelines & listen to your body instead. -throw out timelines & listen to your body instead.

[{"selector":"#anim-ea69ef98-3247-4412-9e24-122bcd9e07c8","keyframes":{"transform":["translate3d(0px, 100%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"direction":"normal","duration":1000,"easing":"cubic-bezier(0.645, 0.045, 0.355, 1)","fill":"both"}] [{"selector":"#anim-f9339288-3211-43cb-b905-7ca57bf6595b","keyframes":{"opacity":[0,1]},"delay":0,"direction":"normal","duration":1000,"easing":"cubic-bezier(0.645, 0.045, 0.355, 1)","fill":"both"}] -SLEEP! -SLEEP!

[{"selector":"#anim-f038e57b-b005-45bf-b83e-e3f88ba0f4e1","keyframes":{"transform":["translate3d(0px, 100%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"direction":"normal","duration":1000,"easing":"cubic-bezier(0.645, 0.045, 0.355, 1)","fill":"both"}] [{"selector":"#anim-1b5b0277-df1f-4102-a49b-f33a6e93ddd1","keyframes":{"opacity":[0,1]},"delay":0,"direction":"normal","duration":1000,"easing":"cubic-bezier(0.645, 0.045, 0.355, 1)","fill":"both"}] -don't freak out if pain crops up. Just scale back until it feels better! -don't freak out if pain crops up. Just scale back until it feels better!

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