Need Advice! Attempting to return to running after a 4.5 year hiatus & 3 hip surgeries

I'm assuming you have your orthopedist's blessing to return to running; that's actually important.

I missed 2 years after a major knee surgery. After my doc okayed me to run again, I started by walking and slowly added some short jogs. Eventually I built up to gallowalking for half an hour, then slowly eliminated the walks. I didn't attempt a 5k race until I could comfortably run an hour, and I entered with NO time expectations.

I think the no time expectations is important. I took all my old times and forgot about them. They're no longer relevant. FORGET YOU WERE EVER A RUNNER. Comparing your old times to your current ones will only discourage you and make you want to quit.

In summary: follow medical advice, take it very slowly, and don't compare yourself to your old pre-surgery self. MANAGE EXPECTATIONS!

I wasn't returning from an injury, but I recently returned to running after a 4 year hiatus. I started 15 days ago, have ran all 15 days, ranging from 20-33 minutes 2-4 miles. I started off real slow 10+ minute pace, but am now around 8:15-8:30 pace. I even did one tempo run yesterday 1600m in 6:59.

My suggestion is take is SLOW!!!!! Quantity and Quality. Last week I did 17 miles, this week 22. I may only barely increase if at all next week, but I will certainly take it super slow.

no name today wrote:

I'm assuming you have your orthopedist's blessing to return to running; that's actually important.

I missed 2 years after a major knee surgery. After my doc okayed me to run again, I started by walking and slowly added some short jogs. Eventually I built up to gallowalking for half an hour, then slowly eliminated the walks. I didn't attempt a 5k race until I could comfortably run an hour, and I entered with NO time expectations.

I think the no time expectations is important. I took all my old times and forgot about them. They're no longer relevant. FORGET YOU WERE EVER A RUNNER. Comparing your old times to your current ones will only discourage you and make you want to quit.

In summary: follow medical advice, take it very slowly, and don't compare yourself to your old pre-surgery self. MANAGE EXPECTATIONS!

Thank you!

And I did not throw old times in there because they are a future goal for me. I don't see myself competing again. I just would like to get back to a safe level of running for the pure enjoyment of it.

My surgeon did give me the permission to run over a year ago but I've had a lot of neuromuscular issues and only started doing elliptical over the past 3-4 months. On imaging he says my hips look great but IMO I am still worried about proper muscle firing and form because it will obviously affect joint integrity down the road. So Your advice is very sound, I appreciate it!

What I'm hoping for is if anyone has a safe idea based on structured coaching and/or experience on a progressive build up. I ask not because I have a mileage amount as a goal, but because I want to make sure I am not overdoing it (which is a bad habit of mine in the past). I tend to do well with a structured layout so I can visually see a progression of some sort and know it's safe.

Glad to hear the imaging of your hips look good. I have acetabular spurs that flare up now and then, but not as bad as what you had.

The only ideas I can give based on my own experience is be careful as your cardio is probably pretty good due to your months of elliptical work. So don't ramp up mileage too quickly even if you're feeling great, as you want your ligaments, tendons etc. to adapt & catch up to your cardio. You know, the old 10% (maximum) weekly rule, but based on minutes, with a cutback every 3rd or 4th week for relative rest.

And if you're running for fitness and enjoyment, maybe run for just a few days a week & cross train on other days. This will give you plenty of recovery.

This DPM has a good CV and gives sound advice about injury prevention:

http://www.drpribut.com/sports/stayout.html