It’s been a little while since I posted about running, so I thought I would give an update on my training. I am running every other day, and I am now up to 1.75 miles per run. I am going to continue with every other day because I feel like it’s giving my body plenty of time to adjust to running again.
There are different approaches to running after injury, so I thought I would share this information and a little of my own wisdom. 
There are some plans that advocate a walk/run routine when your return to running after injury. Pete Pfitzinger’s plan is pretty popular with those returning from stress fractures—it employs run/walk intervals and also running in the pool.
Running Times also has some great information and advice in their article “Coming Back from Serious Injury.” The article offers guidelines as far as time and distance when starting to run again, in addition to adjusting expectations for speed and providing a sample workout schedule.
I think one of the most important aspects about returning to running after injury is to listen to your body. While there may be plans that work for many different runners, only you know your body best. For me, I chose to just start at a very short distance – one mile- and then move very slowly up from there.
I didn’t think I needed to do the walk/run combo, since I have been running for quite a long time up until my injury and my fitness is not completely shot.
The tough thing about a long break from regular running is that you WILL lose some fitness. Keep this in mind when you hit the road again. Unless you are superhuman, you will not be hitting the paces you were before your extended vacation. You need to make peace with this, and then move on. 
Right now I am very content to plug along at what feels like an easy pace as I continue to get my base back up and get my aerobic endurance back where it was. I suspect that I will be at this for a while before I even consider adding speed work back into my routine!
it’s slow and steady huh?
with everything when you get back to it.
youre.smart.
You are so smart in taking your time getting back into running. The paces may not be there today, but it won’t take you as long as you think to get back to where you were. Take care!
I think the hardest thing for me was to make my mind and body connect. In my head, I could just go right back to a base 6-miler. My body had other ideas about that one! I felt so defeated at first. But slowly, steadily, getting back there. And post injury…1.75 = 4 miles easily!
I agree completely! This is why I’m only running twice a week right now. Luckily my injury wasn’t *awful* and I was given the go ahead to run right away. But to go from marathon to a “long run” of 6 miles definitely feels weird. And the fitness is slowly returning! You’re doing this so smart, can’t wait til we’re both healed up and can run together again!
Thank you for this post. I’m two and a half weeks post-op and the question of how and when I can get back to running and other active things has been swirling in my mind. I know that I have a long long way to go but it’s helpful to have these resources.
Really really great advice. Ultimately, it comes down to what your body can handle as you re-enter the running world, post-injury. Everyone and their brother will have advice for you but if that advice doesn’t “fit” you, it’ll just exacerbate and frustrate you in the end. I’m so glad you are making your comeback, and doing it your way! Hooray!
I’m impressed that you’re coming back so slowly… I always intend to do that, but then I ramp up quickly as I start feeling good. Good for you, it will definitely pay off in the long run!
Ha! I know that was always me too Laura, but I am vowing to do it right this time. This has been the longest time I have been sidelined with an injury, and I am determined not to let it happen again. 😉
I had surgery almost 3 weeks ago, so I can start running next week. I am looking foward to it but at the same time, a little anxious because I can’t remember going this long without any cardio. I plan on going slow and easy.
Exactly what I needed to remind me to start back slowly. Thank you for sharing! Good luck with the comeback!