I had 6 weeks off over Christmas due to tendon pain. I came back in Janurary but it was too soon. Ended up having a further 4 months of no running. I started jogging again recently. I'm having to build up slowly and anything longer than 4 miles is too much at the moment. Just did a 20:26 around the block and felt very strung out towards the end. I've lost a lot of fitness. How do I get back in shape on short runs only? I'm used to jogging for 1 hour or more at a time so I'm not used to this.
No secrets just run baby
I was looking for some sort of schedule with short runs only.
with very little running do intense track workouts with minimal warmup and cool down if you can't handle it. Supplement the mileage with biking and swimming. You need at least an hour on the bike to have any aerobic/strength benefit. Swimming is good for stimulating the system as well. Otherwise, keep building up your strength so that you can get back to your mileage. There are no shortcuts to running fast; especially when trying to get under 17.
clapped out hobbyjogger wrote:
I had 6 weeks off over Christmas due to tendon pain. I came back in Janurary but it was too soon. Ended up having a further 4 months of no running. I started jogging again recently. I'm having to build up slowly and anything longer than 4 miles is too much at the moment. Just did a 20:26 around the block and felt very strung out towards the end. I've lost a lot of fitness. How do I get back in shape on short runs only? I'm used to jogging for 1 hour or more at a time so I'm not used to this.
If you're willing to do doubles, run 20 minutes twice a day.
We talking 3200 or full 2 mile?
clapped out hobbyjogger wrote:
I had 6 weeks off over Christmas due to tendon pain. I came back in Janurary but it was too soon. Ended up having a further 4 months of no running. I started jogging again recently. I'm having to build up slowly and anything longer than 4 miles is too much at the moment. Just did a 20:26 around the block and felt very strung out towards the end. I've lost a lot of fitness. How do I get back in shape on short runs only? I'm used to jogging for 1 hour or more at a time so I'm not used to this.
If you have time, do high intensity cardio that doesn’t impact your tendons. Aerobic capacity can be built without running.
Swimming, biking, elliptical.