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TAMTAM64's Photo TAMTAM64 Posts: 9,803
11/24/09 10:52 A

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When I started running after getting over an ankle injury, I started out running 4 days a week for a goal of 8 miles that week. I kept riding my exercise bike & did some aqua jogging to stay in good cardio shape while I was building up my mileage. I believe that first month I ran like 30 miles all together. I still remember how sore my running muscles were after a 4 month layoff. Then I increase my monthly mileage slowly until I was back up to running around 20 - 25 miles a week.

So start slowly; keep crosstraining with another low impact cardio exercise such a biking, swimming, rowing, aqua jogging, etc; and pay attention to your body. Know the difference between sore muscles & PAIN - stop if there is pain.

You will be surprise how fast you build your base back up.

Tammy

Tammy - West Monroe, Louisiana

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H3HOUND's Photo H3HOUND SparkPoints: (5,367)
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11/24/09 10:30 A

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Hi, I have been injured more times that I care to explain. Each time though, I was able to maintain a good bit of my aerobic capacity with biking and stationary biking. Its low impact and helped my recovery. Every now and then, I do a session on the stationary bike especially if I am sore from a long or hard run.

good luck


-After 40 PRs-
50k trail: 6:53:51
26.2: 3:50:23
30K trail: 3:52:28
Oly Tri: 2:48:33
13.1: 1:43:43
10K: 46:17
5-miler: 37:28
5K: 21:06

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ANEPANALIPTI's Photo ANEPANALIPTI SparkPoints: (0)
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11/23/09 1:45 P

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I agree w/ Sharon! YAY for being back to running... :D :D :D



November 2008 C25K Grad
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LIGHTNINGRUNNER's Photo LIGHTNINGRUNNER SparkPoints: (235,413)
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11/23/09 12:33 P

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These people are far more experienced that I, but I would agree. Stay between 1-3 miles for a few weeks. Start with no more than 3 days a week.

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JEM0622's Photo JEM0622 Posts: 5,500
11/23/09 11:29 A

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I think you are in the right frame of mind. Start out low, as if you have not gone out before. The suggestion of a few weeks would allow you to test the waters before you start increasing the LSD by 10%. You could try walk for 1, run for 1 throughout. If that seems to light, then try either walk for 2 run for 2, or walk for 1 run for 4. Just go out super light and see what goes.

As a newbie, I only ran 3 days/wk. I made it to race day uninjured and finished my event.

Julie

BLC 9 & 10 - Crushing Cranberries; Captain, BLC 11, 12, 13 Crushing Cranberries; BLC 14 - Jade Dragons; BLC 15, 16, 17 - Onyx Outlaws, Co-Captain BLC 18 Onyx Outlaws

"There are clubs you can't belong to, neighborhoods you can't live in, schools you can't get into, but the roads are always open." - Nike


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MBSHAZZER's Photo MBSHAZZER Posts: 18,605
11/23/09 10:49 A

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Hi Molly! Good to hear you are on the road to recovery. I think starting off with VERY low mileage is a great idea. Keep it to 1-3 miles at a time for several weeks, even if you are feeling OK. Did your doc give you any guidance? Or PT to do? How about cross training?

"Success is not final, failure is not fatal; it is the courage to continue that counts" - Winston Churchill

2012 Running Mileage: 2,065


GOODMAR's Photo GOODMAR Posts: 2,161
11/23/09 10:26 A

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When I finally get the OK to run, that is. I think I have pretty much lost all my base miles, but want to do the Pig in the spring. My question is - how do I come back so that I don't get hurt again right away...

I was never a run/walker who transitioned into all running. I just was a slow runner who got faster.

I'm thinking that my first run is going to be 1-2 miles? My running group has already said they would all come with me - we're going to start at the Running Spot store and do a short out-and-back and then go celebrate my return to running. I love those people. I am just looking for suggestions on distance.

The Joy is in the Journey!



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