Missed a year due to a non-running related surgery and then complications and an infection related to the surgery. Cleared to run again soon. Was around 90 mpw prior to the year off. How quickly/slowly ca/should I build back without getting injured or fatigued? Been doing some walking, band work and mobility recently, last few weeks.
1 year out wrote:
Missed a year due to a non-running related surgery and then complications and an infection related to the surgery. Cleared to run again soon. Was around 90 mpw prior to the year off. How quickly/slowly ca/should I build back without getting injured or fatigued? Been doing some walking, band work and mobility recently, last few weeks.
Awesome that you've recovered. Post-surgery infections can be NASTY and it's great to hear you got through it.
I took 14 months off after my first kid was born (I also changed jobs and dealt with tons of family stress that left no desire to run). I gained 20lbs in those 14 months. I was doing around 60-70mpw prior to stopping.
First 2 weeks I did 1 mile 5x/week plus lots of walking. Every week I increased the runs by 0.25miles each run until I was doing 3 miles 5x/week two months later. From there it took about 4-5 months to get back up to 40-50mpw.
The aerobic fitness came back really quick, but the muscle/tendon strength is what worried me most. Not to mention I was dealing with 20 extra pounds of lard on my body, so I was really conservative. I probably could've gone quicker but in my experience most injuries like PF, shin splits, knee pain, occur in the early stages of running and I REALLY wanted to avoid them.
Good luck to you - you've got this bro.
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