Looking for suggestions on how to adjust my training now that I am wanting to return to active sports participation.
Hi all! I turned 41 back in February, and very recently have started attending practices with a Gaelic Sports Club that is local to me. I have been having a lot of fun having sports participation back in my life, running around, moderate physical contact, breathing hard, it’s all a great time. However, yesterday I felt a pop in my left hamstring while I was running upfield, I got it checked out later in the day, and they said it looked like a grade 2 hamstring strain. I’m taking it easy and starting the healing, but wanted to start looking for suggestions on how I can adapt my training schedule to help prevent injuries like this in the future, since I have a feeling this injury occurred due to me going to hard at practice too quickly.
For context, I have been very consistent in lifting weights for the last three years. I built a home gym, and on average I lift 6-7 days a week for about an hour a day, focusing on training to failure and muscle growth. My routine is to train legs one day, chest the next, back the day after that, then arms the next day, then cycle back through again. This gives each muscle group three days of rest between sessions. I also include core and grip work every session.
I’ve also been working on losing weight, mostly through calorie tracking. Since September I have lost 37 lbs and am currently at 245, and am working toward a goal weight of 200. I’m a little bummed that being unable to work out for a couple of weeks while I am healing is going to impact my calorie deficit, but there isn’t much I can do about that now.
I’m looking for suggestions on how I can add more dynamic exercise, especially for my lower body, how much running I should be including in my routine, and maybe some advice on running programming. Really any help, online resources, YouTube channels, all suggestions are welcome. Thanks so much.