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!