Subject: RE: 10% rule Originally posted by Nick B
Ive only got two runs in so far. Both about 1.5 miles. So far pain free. Also going to do more stretching and foam roller this time around.
Build very gradually-- I would also suggest using run/walk intervals as you increase the lengths of your runs. So if you are doing 20 minutes straight, break it up into 5 x 4 min run, 1 min walk and then you can add a bit from there. Stretching it out with walk breaks allows you to build volume more safely. But I would also suggest going to three, maybe four times/week before adding more distance to the two days.
I have come back from a few bad injuries with very gradual run/walk regimens with success. (I used a modified version of the run/walk progression of a popular Canadian learn-to-run program ). I eventually got back up to marathon mileage but it wasn't a quick build. Be patient or you may suffer overuse again. Good luck. |