Extended running break tips (Injury problems)

Training Advice/Discussion

1 month ago 03/30/2024 1:10pm EDT

- 22 y/o, former sort of competitive runner here: (800: 1:58, 5K: 17:15, 10K: 38:12, 10 mile: 1:05:30.) Those 30 mile weeks feel like forever ago as I peaked almost two years ago haha.
-The past year has been completely plagued by injuries including ongoing Proximal hamstring Tendinopathy, sitbone pain, weak hips/pelvic floor, adductor strains, etc. I haven’t been able to run more than 4 miles in over four months. Tried PT, PRP (big mistake), soft tissue all of that stuff.
-Hence my decision in not running for a long time. I’m in for the long haul! I have flat feet, supinate heavily and an awful hip drop too. I want to completely reset, even if it means losing a lot of aerobic fitness. I want to have the biggest comeback!
-Definitely strength training, and eventually fixing my gait is necessary. But for now I want to fix the pain then progress VERY SLOWLY. Does anyone have any other tips/suggestions? Thanks so much!

1 month ago 03/30/2024 1:35pm EDT

re: Pat_dris

Maintaining your aerobic fitness with whatever activity doesn't aggrevate your injury is probably the best thing you can do. More passive rest than necessary won't really help with anything, you'll just get out of shape. If you can do the kind of strength training you would do to train specifically for running, keep doing that. If your injury is the result of weakness in some muscle group, working on that might be good too. General strength training is good for overall health long-term, but it really doesn't take much and it probably isn't the main thing you should prioritize if being good at running is your main goal.

1 month ago 03/30/2024 2:10pm EDT

re: Pat_dris

Walk.

I am old and get hurt a lot. If I can't run my mileage because I am hurt - I walk it. This of course takes a crapload of time so may not work for most. But splitting the walking into 2 session helps. Is a 60 year old woman (Sue Mcdonald) who has run 2:22 for 800 meters and in her interview she said something I remember - 'walking is cross training' - I happen to agree with that - uses your body quite a bit differently that running but mostly the same muscles in the legs so strengthens things in a different way than running.

Other things I recommend :
1) light weight training : more reps not more weight
2) trampoline work (I bought a 6 foot tramp for this (Beast Tramps made mine ) w/hand weights is even better
3) heat on torn muscles and ligaments (I use multiple heating pads)
4) different shoes every run/walk - research says drops injuries significantly
5) when you can run 10 strides - markout 100m sections - run the first 10 strides - walk the rest - I call this short fartlek. As you improve add more steps each 100m (or phone poles or whatever).
6) UP your walking/short fartlek mileage - you can't run/walk fast but you CAN run/walk a lot without much chance of getting more hurt. Last time I got hurt I went instantly from 30 mpw to 50 mpw without any real issues - only thing happened is I lost more weight.

Even tho I was hurt most of the time over the last few months I tested the other day and have not really lost any fitness.

YMMV

This post was edited 4 minutes after it was posted.

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