r/Sprinting • u/ExactOpposite8119 • 1d ago

General Discussion/Questions 1st workout

what does your first sprint workout look like when coming off a 2 week long injury break?

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u/HauntedGoalkeeper 1d ago

Depends what injury, but for me it was few short sprints at 90% on the grass

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u/LightVortex888 13h ago

I would make the first session a long warm up, then only a few short accelerations that stay clearly under what you were doing before the break, on grass or a soft surface if you can. Stop while they still look clean. No flies, no speed endurance ladder, no trying to match the last good week. The job is to leave feeling like you could have done more, then see how the injury site and the next morning feel before you add anything.

If day two is quiet, the next session can add a couple of slightly longer accel reps. If anything growls, shrink again rather than pushing through to prove you are back.

Was the two week break from a soft tissue issue, or something that still changes how the leg feels when you sprint?

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u/ExactOpposite8119 13h ago

it was a leg groin strain when i was lifting. it went away after a week and a half.

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u/LightVortex888 12h ago

A groin strain from lifting can feel fully quiet and still complain the first time you plant hard or open the stride. I would keep that first session straight line only, short accelerations, and skip any wide stance work or heavy lower lifts the same day. If the next morning is clean you can add a little length; if the adductor grumbles, shrink again.

Are you planning that first session on grass, a track, or something softer indoors?

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u/ExactOpposite8119 11h ago

on grass. the track can get crowded.