General Discussion Triathlon Talk » Returning to Running Rss Feed  
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2007-05-22 2:09 PM

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Subject: Returning to Running

Does anybody have any idea how long I should be taking to build up to a 10K race?  I have had a stress fracture and haven't done any serious exercise for nearly a year now.  Obviously I am no where near as fit as I was before I got injured but I am still in fairly good shape and am not really worried about the aerobic side of things.  It's just that I am scared stiff of injuring myself again.

This season has already been ruined so I don't see the point in pushing myself but have no idea how gradually to build up the running.  I'm presuming that the 10% rule applies but where do I start?

Thanks for any advice.



2007-05-22 2:19 PM
in reply to: #812176

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Runner
Subject: RE: Returning to Running
Start simple.  Try to run a mile easy.  If you can do that pain free, and feel good the next day, try 2.  If at any point you feel pain (other than aching muscles), stop, take a day, evaluate what happened, and try again at the last distance you did.
2007-05-23 11:43 AM
in reply to: #812176

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Subject: RE: Returning to Running
No specific advice, but I'd recommend basing your training around time, initially.

In other words, start by running a set period of time (say 15 minutes), and breaking that down into run/walk portions (say run 3 minutes/ walk 2 minutes). As you go along, gradually increase the duration of the exercise, and gradually change the proportion of running to walking.

That worked for me in coming back from knee surgery. If you look at my logs for last August/September you'll get the idea.
2007-05-23 11:53 AM
in reply to: #812176

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Subject: RE: Returning to Running

I'll be getting back to running this week after having stress fractures in both tibias, and this is what my physio recommended for me, knowing that I really don't want to get re-injured, and have nothing at stake if my triathlon season sucks:

30-40 mins total time, each outing (from the beginning). 

Start with 4:30 walk/:30 run repeats.  Increase running by :30 after every three runs. 

So.. assuming you're getting back at it three times a week, week 2 would be 4:00 walk/1:00 run, week 3 would be 3:30 walk/1:30 run, week 4 would be 3:00 walk/2:00 run etc. 

Once you get up to 30 or 40 mins total running, THEN start increasing the time by 10% each week until you're running 10k. 

It'll be a long and arduous process, but probably my (and your) best bet for non-returning stress fractures.  Good luck!



Edited by Vaiza 2007-05-23 11:55 AM
2007-05-23 12:05 PM
in reply to: #812176

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Subject: RE: Returning to Running
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General Discussion Triathlon Talk » Returning to Running Rss Feed