Trying to Get Back Into the Game
TyFit08
Posts: 799 Member
I haven't run since early December. I have had some health issues and surgery early February. I have been cleared by my doctor to resume exercise, but I am a lot weaker than I was before. Last year I did C25K, Five to 10K and made it half way through Hal Higdon's Half Marathon program. I was working on the 5K improver program in December. Now the question is where do I start? Do I go back to the beginning and do C25K? What have you guys done when you took a break from running?
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Can you do an easy run for 10 minutes? I'm guessing you could start with the 10k program, but I'm not an expert0
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I'm not sure since I haven't done any physical activity since mid-December. I actually still have stitches on my stomach from my surgery. Maybe if C25K feels to easy then I would move up to the 10K program.0
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I would take things easy and see how it goes. You might need to start off with something easy but you will probably be able to progress a lot quicker because of all the training you did last year. Welcome back!0
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Once a runner, always a runner, but yeah...an extra 9 weeks isn't going to hurt and it's going to be safe for you.0
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I think it is best to take it easy from the start. Hopefully i won't have to do the entire 9 weeks of C25K before I start to feel strong again. Even in my recovery, a few weeks ago I couldn't push the cart at the supermarket and a few days ago I lugged 2 bags of groceries 3 blocks, so progress happens and sometimes fairly quickly. I had planned to run the Brooklyn Half with some friends in May. It sold out in like a day. It was disappointing to know that there is no way I can do this race and I have been wanting to do this race for years. Who wouldn't want to run a race that finishes at the iconic Coney Island. Oh well, maybe next year. I'm not really even thinking about races right now. I just want to get back at it.0
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I agree it's better to start too easy & progress quickly from there, than to take on too much and set yourself back. I suspect once you get a couple runs in you'll know pretty much where you stand.
Edit: start *potentially* too easy. It might not be too easy at all. It might be exactly where you need to be.0 -
Last year I took 2 months off due to a hip injury. When I started running again, my therapist had me run intervals - run 2 minutes, walk 3 minutes for a total of 20 minutes three times the first week. The next week I was running 3 minutes and walking 2 minutes. Then I was cleared for 20-30 minutes continuous running three times a week. Two months later I ran my first half marathon.
I think you need to start with a similar interval plan, much like the beginning of C25K. When it feels too easy, skip ahead one week and try that. I would also recommend you do some stationary bike if you have access to one. That really helped me build my cardio and strengthen my legs when I couldn't take the impact of a bunch of running. Good luck with your recovery!!0 -
Here's a good article that I recently saw on the subject:
http://www.runnersworld.com/beginners/slow-going0
