Run/walk returning from injury?

Training Advice/Discussion General

1 year ago 01/08/2023 6:07am EST

Am a beginner runner - used to do easy miles at 10-11 min pace. I am currently recovering from a knee injury that has taken about a few months to heal. Have done little to no running during that time.

I tried running recently again and I can only do painfully slow 12 minute miles without my HR going past aerobic threshold (watch says 137-156). It feels more mechanically comfortable to run at my old easy pace and then take walking breaks to keep my HR lower.

Would I do better doing continuous easy running at a higher HR, vs run/walk (say 2 mins on and 30s off)?

1 year ago 01/08/2023 6:56am EST

re: Unfit76

What does your HR have to do with coming back from injury? Take off your watch if you have to. For where you're at now, your HR does not matter.

For recovering/returning from injury, run/walk or jog/walk is a great idea. But pick your pace and distance based on how your knee is feeling, not what your watch and some theory of HR training tells you.

1 year ago 01/08/2023 8:02am EST

re: Unfit76

What was the injury?

1 year ago 01/08/2023 8:20am EST

re: Unfit76

Runners knee according to my PT - my left side is notably weaker than my right when I do single leg tests. Working on strengthening the posterior chain.

I suppose I should just run by feel for now and pay attention to how my injury feels and less HR?

1 year ago 01/08/2023 8:24am EST

re: Unfit766

Unfit766 wrote:
Runners knee according to my PT - my left side is notably weaker than my right when I do single leg tests. Working on strengthening the posterior chain.
I suppose I should just run by feel for now and pay attention to how my injury feels and less HR?

I understand your question. My opinion is that it is fine to run at the pace that feels natural, with walking breaks, instead of running the slower uncomfortable pace that you are able to sustain without walking. However, it might be good to occasionally try the slower pace without walking breaks, as that also could be a good stimus for getting back in shape. You have to see what seems to help you.

1 year ago 01/08/2023 8:25am EST

re: Unfit76

Unfit76 wrote:
Am a beginner runner - used to do easy miles at 10-11 min pace. I am currently recovering from a knee injury that has taken about a few months to heal. Have done little to no running during that time.
I tried running recently again and I can only do painfully slow 12 minute miles without my HR going past aerobic threshold (watch says 137-156). It feels more mechanically comfortable to run at my old easy pace and then take walking breaks to keep my HR lower.
Would I do better doing continuous easy running at a higher HR, vs run/walk (say 2 mins on and 30s off)?

Whoops- “stimulus”, sorry for typo.

1 year ago 01/08/2023 10:24am EST

re: Not injured but old

Not injured but old wrote:
Unfit766 wrote:
Runners knee according to my PT - my left side is notably weaker than my right when I do single leg tests. Working on strengthening the posterior chain.
I suppose I should just run by feel for now and pay attention to how my injury feels and less HR?
I understand your question. My opinion is that it is fine to run at the pace that feels natural, with walking breaks, instead of running the slower uncomfortable pace that you are able to sustain without walking. However, it might be good to occasionally try the slower pace without walking breaks, as that also could be a good stimus for getting back in shape. You have to see what seems to help you.

Alright i'll give it a try. Appreciate the replies folks

1 year ago 01/08/2023 3:19pm EST

re: Unfit76

There's some good walk/run plans out there -- most start with ~1:00 of running & build to 6:00 over 4-8 weeks or so. Start with 1:1 run/walk time. When you get up to 5:00-6:00, you want to be doing 5:00-6:00 of running to 1:00 of walking. Then try for continuous 20:00-30:00 runs. Walk 5:00 to warm up and cool down.

1 year ago 01/08/2023 3:34pm EST

re: Unfit76

My knee was greatly improved by regular backwards walking on a treadmill. Backwards sled is even better but start with light weight or this can tweak your knee too.

1 year ago 01/08/2023 3:37pm EST

re: Unfit76

Quad strengthening, rolling, bridges, crab band, patella strap

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