Starting back need some advice

Training Advice/Discussion

8 years ago 02/01/2016 10:54pm EST

Ive been on hiatus from all forms of running since i was 20. Im now 28.

I tried to get back into running 3 times including this time. I had to stop every time due to problems with my shins and calves. In my late teens i got 2 stress fractures one in either shin. I think this is the cause.

Ive been building up to it over the period of 6 months. Ive completed 3-4 months worth of gym work and heavy weights to build a base of strength and core. I didnt do this the previous 2 attempts at running.

Right now im in my 2nd month of running. Im running between 3-4 times a week and really trying to listen to my body early on.

Ive got a lot of trails and a good grass oval if i need to do laps.

At the moment im doing all long slow runs and a few fartleg runs in between but not many.

The long runs have slowly built up from a 2-3km run with a few walks inbetween to last night im up to 6.5kms with 3 walks to break it up for no more then a minute at a time.

A typical week recently has been

Monday long slow run 5-6.5km

Tuesday off

Wednesday Long slow run 5-6.5km

Thursday off

Friday trails 3-5km

Saturday or sunday run 5-6.5km

Do you guys have any suggestions for me? I want to go slow and really build a base first befor ei do any speed work. I also want to be consistent so i can track my progress and distance/time ran.

Im really trying to focus on the stretching and recovery after my runs. massage and cold shower and stretching has been used.

8 years ago 02/01/2016 11:07pm EST

re: justbackintoit

More background on your running before you were 20?

What kind of mpw did you get up to? What kind of time range? What sort of training did you feel worked best for you, or did you enjoy the most?

I would echo what you already said: build it up slow. Don't think of building up your mileage as something you should do over months. With your seeming tendency towards injury, think more like a year to build back up your mileage. Also do it consistently. Taking multiple days or a week off will make it more likely you'll get injured after that layoff.

If you're feeling like you built too fast and are starting to get worn out, don't be afraid to backoff.

Also, tempos and repeats just a little faster than normal running pace are a good way to push your training ahead without increasing the workload too much.

8 years ago 02/01/2016 11:12pm EST

re: justbackintoit

Your post is too long to read, are you a running back or defensive back?

8 years ago 02/01/2016 11:35pm EST

re: runnerdnerd

I was primarily an 800 m runner

pbs 800m 158.00 1500m 4.17 3000m 9.50 x country race 5000 i was around 17.20

Most of these pbs were run when i was age 15 or 16

I was at a stage where my training was 5-6 days a week. I was a national runner in Australia. My main focus was 800 up until 16-17.

Looking back i did a lot of heavy rep sessions and my aerobic capacity was lacking. My long runs were no longer then 5-6kms twice a week.

Some of the sessions i used to run towards the end at my peak was:

session 1 - 16-20 x 400m in 72 seconds 1 minute break in between

session 2 - 16 x 20 200 in 29s with walk back recovery normally 1-2 mins

session 3 - 1600 - 1200 - 800 -1200 -1600 towards the end of the base phase i would put a 400m in the centre

session 4 - 9 x 300m with walk back recovery 1-2 mins 43s and 44s

fartleg runs of around 5kms

I most likely did this off of 30-35kms of running per week. i dont think i ever got higher then this. Maybe a max of 40km a week.

A lot of drills and hill running was used in the base phase before season started.

Looking back i think i was on the brink of a big lot of pbs across most of the distances. Most of my sessions were comparable with guys doing 1.53s in the 800 and 4.05 guys in the 1500s and i was comfortable staying with them. My last lot of pbs was maybe a year before my injury.

Most of my session were run on grass tracks.

Ideally i want to be back into the 1500m. Im hoping to start racing after a good solid build up of 4 months base work at an absolute minimum with no forcing of times and goals. My main goal is to be healthy and just see what my body can do.

I hope this helps.

8 years ago 02/02/2016 6:01pm EST

re: justbackintoit

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

Starting back need some advice

Of General Interest

This thread has already been deleted.

You have been subscribed.

Starting back need some advice

Follow runnerdnerd

Block runnerdnerd

Of General Interest

This thread has already been deleted.

Reply Replying to

You have been subscribed.