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Running during injury recovery

zen82
zen82 Posts: 81 Member
edited January 9 in Fitness and Exercise
Anyone who can offer advice/experience woudl be so welcome! I hurt my knee - best assessment from physio seems to be I "nicked" the cartilage in a twisting movement while foot was planted (I was in the kitchen, not exercising!). I didn't run for 10 days, just did upper body weights, hand bike and walking (carefully!) in that time.

I need to get back on track for training for my first half marathon (on 3rd March) without re-injuring my knee/making it worse. I can now run on it - first run I did was 40 mins and was pretty much ok, tiny twinges after but nothing I would worry about. Before i did this was running 3-4 times a week (gym x-training/weights was 2-3 times a week) and doing one long run that I was increasing each week, and a few shorter ones (usually one at 30 and one at 60 mins, a bonus one if it was easier than getting to the gym for work/travel reasons). Longest I have run to date is 10 miles, which I did the day before the knee twist in front of the fridge episode, which was the product of adding half a mile per week to my long run.

Any suggestions on how to build back up? I'm worried I won't make it round the full 13.1 miles on 3rd March!! CV fitness pretty good, it's definitely the leg conditioning I need to get "up"... :-S
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