Getting back to a high level of training after long layoff

alot of bodyweight strength work. Large range of motion exercises such as deep BW squats, lateral lunge, reverse lunge, push-ups, pull-ups, core work (both isometric and active), will do the trick.

a month of circuit training 4 days/week with 2 days of running will have you feeling much better, both mentally and physically... but most importantly, you will be structurally/functionally stronger.

Thanks. I do think I need the strength work. 2 days a week of running seems a little light though. I should add that the

High mileage definitely creates an injury risk. However, if I wasn't running for a team my injury could have been prevented. I kept running on it since I felt pressure as a scholarship athlete to do so. If I was unattached I probably could have taken a few weeks off early on and saved my self a lot of trouble.

It might sound too light, but after a long lay-off, it really isn't. And remember, it is only a month or so. This is cake compared to 2 years off. Plus, you are still putting in work 5 or so days/week. If you have any background in exercise physiology, you will understand the hormonal benefits of the circuit work.

Also, don't be afraid to substitute the running for rowing machines, or even a treadmill. Jack the incline up to 5-8 and feel like you put in some quality work.

Again, time off takes a LONGER time to get back. Be patient, and be smart. Create a long term goal with short term goals being conservative and realistic.

Bump...anyone else?

I am in the exact same boat and would love some advice from someone who has successfully returned to form.

My short term goal is to end the summer in the same shape as freshman year of HS. I ran 17:50 in cross and 4:41 in the mile. I had an extensive soccer background that probably got me in better shape then I currently am.

I'm in the same boat here.

It might take up to a year to feel "right"

Source: personal experience

Hill Strides!FTW

Just wanted to say I am in the same boat. Almost exactly as you described except for me it is more 2.5 years. Also used to be the same weight as you. I'm a bit lighter than you now (about 153) but I know how you feel talking about your easy runs feeling like hell. Just keep chipping away. Try and drop the weight. That will help a lot.

Don't run for speed, just get out and do it. Let your body get used to running again before you even start wearing a watch on runs -- even if you think you are just running comfortable these first couple months, you will find that if you have a watch you will constantly compare yourself to what you used to be able to do. The mental toll that takes on you is pretty substantial.

I've seen kids get some interest but no financial from DII schools with times like those! So are you still at the same DI university?

After a long layoff, 30 lbs heavier, and only running 15-20 miles a week for less than a month of course you are not going to be feeling all that great.

Due to the long bout of injury problems build up gradually (6 weeks or so) to 40 mpw and hold it for a few weeks. Lose 10-15 lbs. Then report back here. You will be feeling better, hopefully. But it will take 6 months to feel like a racer again, and maybe longer to get to your old times.

blarg wrote:

Don't run for speed, just get out and do it. Let your body get used to running again before you even start wearing a watch on runs -- even if you think you are just running comfortable these first couple months, you will find that if you have a watch you will constantly compare yourself to what you used to be able to do. The mental toll that takes on you is pretty substantial.

this. when i came back after a year and a half layoff i just went running for the sake of running. nothing fast, just to learn how to enjoy it again. prior to that layoff i had been injured for over a year so i get where youre coming from. after that i built up reaaally slowly to twenty mpw over the course of four months. keep in mind i was horribly injured and being uber cautious but i didnt get back into racing shape until the end of spring this year (i started running again about may this time last year). granted i never had anything significant for mileage in school and i trained as an 800 runner but it was tough. after the season its just a two week break then ill get back into it again.

be patient, you can definitely get back into shape. just dont stress about it, take time off when you need to, leave the watch at home and learn how to enjoy running again

also i love the handle you have.

Hey to answer the person who asked...I'm no longer at the school. I graduated already. As far as being recruited to a d.1 school based on my times.... I think it was based on my potential. I came from a very weak county and only ran ~30 miles a week. I went undefeated the last 3 years in xc and cross. I was able to run 4:29 in the mile sophomore year whole skipping the 4:30s. I think poor coaching really hurt my HS career. I managed to finish top 10 in xc in my college conference and about half those guys qualified for nats. Anyways, I've been mixing in hill strides and I think it's helped a bit. How long should I wait before I do real workouts? Until I feel good or should I just throw myself out there and force myself to do some quicker stuff?

Also, shout out to Wally West for picking up on the handle.

Any other advice? I'm sure I'm not the only one in this position and there must be people with good comeback stories/advice!

OP

My HS PRs are almost identical to yours and I'm your age now too. After a long multi-year break, jogging 7:00's felt like I was hauling a$s and very uncomfortable. I started jogging last year again and it was HORRIBLE. I did 3xmile with recovery and 5:55 was torture. Finally, I'm starting to feel decent again. I can attest to the misery and seemingly hopeless feeling you have. Just keep at it, it gets easier again. It just takes months of work.

paula ratcliff,

Thanks for responding to the thread. What level were you coming from when you got hurt and where have you gotten back to since then?

I think the key is to ease back. It will be tempting to start "real" training quickly, the ONLY thing I would do other than easy running is toss in a day of hill reps. Hills are usually a safer way to do some quick stuff w/o injury.