Starting (slowly, slowly) to run again

burnsjulia
burnsjulia Posts: 50 Member
edited November 14 in Fitness and Exercise
I pulled my groin (maybe even tore the top adductor) last August. AUGUST! I probably did it with deep lateral squats. It hurt the next morning so I stupidly went running on it - and that's what did it in.

So I took nearly a full month off almost everything, started back slowly and got back to full martial arts shape (kicking, jumping) and then went running on it again at Thanksgiving and was back to full injury square one again. Since then I haven't run, but I haven't taken off the other workouts either. I went back slowly to kicking, etc. but have been back on that for about a month. I'm still taking any squat slowly and not so deep.

This weekend I ran about 2 blocks slowly. I took the dog for a 2 mile walk this morning and alternated walking and a slow jog. So far (2 hours in), so good.

Any advice on ramping the jogging back up? I've never been, never will be a great runner, but I like it as the occasional variation and it's convenient on days when I'm pressed for time to get to the gym.

Replies

  • lporter229
    lporter229 Posts: 4,907 Member
    When I was coming back from a metatarsal stress fracture, the advice from my orthopedic was to start out slowly by alternating walking and running. I started by doing 2 minute run/ 3 minute walk for 30 minutes and slowly increased the run segments from there until I was slowly running for 30 minutes straight. It takes some time and patience, but it's better to go slow than to undo all of the healing you just did. Of course, if you feel things starting to go south, back off and give it a bit of rest.

    If you are talking purely from a conditioning standpoint, I have seen plenty of recommendations for the couch to 5K program.
  • cheshirecatastrophe
    cheshirecatastrophe Posts: 1,395 Member
    edited March 2015
    What about rebuilding with C25K? You could also try the stress fracture recovery program, which I've used for other injuries before to rebuild mileage: http://www.copacabanarunners.net/i-stress-fracture.html

    The latter is more for *runners* who just want to run all day, every day, but there's no reason you couldn't alternate with cross training every other day.

    (ETA: of course everyone who runs is a runner! I mean, like, the crazy people with twelve "26.2" stickers on their cars and bikes and three dead Garmin GPS watches they can't bear to give up and a history of running injuries in the double digits and...)
  • burnsjulia
    burnsjulia Posts: 50 Member
    Thanks for the responses! Makes me feel like I can get there again.
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