Hi all,
I was diagnosed with hip bursitis in mid-December and took ~1 month off. I've been running for two weeks now, last week I hit 9 miles and this week 20, and I'm still in decent shape from cross training while I was injured. I ran 4 miles on Monday going 5:55, 5:42, 5:15, 5:08. But I was wondering how long it would approximately take me to get back into race shape? I was in 14:45 shape before I was injured. My goal race is in May where I'm hoping to either run 14:35 or 3:55 in the 15.
One month.
How would you advise me when increasing my weekly mileage? I max out at 60.
I would add 10 per week. It seems perfectly feasible to drop 10 seconds if everything goes well after that.
Presumably you have an idea what caused the bursitis?
Great, thanks. I believe it was caused by running in shoes with 700+ miles on them.
Were you doing some form of physical activity during the month off, and how often/intense? I lost a month of training due to a broken bone, biked hard 5x a week on the stationary bike during that time. The hard part is over, the first few days felt like hell, and all your joints hurt, the second week you start feeling good, and then after the second week I think you are ready to resume full training. For me, I witnessed massive pr's after my injury, and had the best season I've ever had.
I just counted it out. I took 30 days off in total, ran 3 and 4 miles two of those days thinking that my hip was okay, which it wasn't, so I kept cross training. I biked 10 of the 30 days, 15 to 24 miles at 2:20-2:35 pace on the bike. My doctor told me to take a week completely off towards the end, so I did, and started running after that week was up, feeling completely fine. I also didn't do anything during the first week because the bike and swimming irritated my hip too much.
way too fast. add fewer miles per week.
It comes down to whether you are better or not. If you don't feel a trace of the irritation you can build up faster. If it is still niggling a bit but generally improving you have to be more cautious.
It sounds like it is better, hence my recommendation to build fairly quickly. You can always dial back at the first hint of re-irritation.
Ok, then how much of a layoff requires you to worry about stress fractures from ramping too fast? I guess one month off is no worry.
swerve wrote:
Hi all,
I was diagnosed with hip bursitis in mid-December and took ~1 month off. I've been running for two weeks now, last week I hit 9 miles and this week 20, and I'm still in decent shape from cross training while I was injured. I ran 4 miles on Monday going 5:55, 5:42, 5:15, 5:08. But I was wondering how long it would approximately take me to get back into race shape? I was in 14:45 shape before I was injured. My goal race is in May where I'm hoping to either run 14:35 or 3:55 in the 15.
6-8 weeks to get back to where you were.
There is no set amount that every athlete "de-trains" with time off but there is no good reason to believe it is any more than the actual time period off.
You'll know when the month is up where you stand.
You would have to spend time on the space shuttle to worry about stress fractures.