👉Low to moderate training intensity🕙:
During the first weeks, use your heart rate monitor and focus on training zones 0-2 (out of 5). If you do not have a heart rate monitor, your Rate of Perceived Exertion (subjective value) should be low to medium. In case you have carried out moderate load and intensity workouts at home (bike trainer, treadmill, HIITs, etc.), increase load progressively.
👉Alternate running training with training without impact or rest🚴♀️:
Do not forget that both your muscles and joints have undergone a period of detraining. Alternating running days with low-impact aerobic workouts (bicycle, cross-trainer, fast-walk or hike, etc.) will allow you to continue adding training load and rest your joints. In addition to that, this will help you recover from running-related muscle micro-tears.
👉Gentle descents and ascents alternating jogging and power hiking⛰:
Muscular damage is more significant in the descents, and for that reason, we must pay special attention to them. Allow yourself an adjustment period for lumbopelvic and lower body muscles, which support your body weight and gravity. Similarly, musculature involved in climbing will probably be weakened, start power hiking hills, and gradually introduce jogging.
👉Low gradient ascents and descents↗️↘️:
In line with the previous point, the muscles involved will need a period of gradual adjustment. Start with gentle gradients up to 4-6% and introduce steeper slopes gradually and by feeling.
👉Short and low stride🦶:
A low vertical oscillation accompanied by a short stride will produce a lower impact and allow gradual adaptation.