Getting back into shape after two years of no training

Training Advice/Discussion General

10 years ago 02/19/2014 2:48pm EST

Here is my background: I was a 17:15 5k gy in HS and ran one very slow season as a walk on at a mediocre DII school. I am relatively higher mileage guy (50-70mpw). I have recently (2 weeks ago) started training after a 2 year+ non-injury related break from running. I am looking for advice on how to best get back into shape. I had planned on doing just "easy" pace runs for a few months until I am back to more respectable shape, right now I run 3-4 miles a day at probably about 9 min mile pace. Another factor I should mention is that during that break I went from 6' 145lbs to 6'1" and 198. Not all of thats fat, but definitely some of it. I am starting to try to follow a very healthy diet and also doing 3x a week moderate weight training. Questions I have is how long will it take to get back into 18:00 5k shape? And also how much I should worry about the pace of those easy runs, as I increase the distance of my easy runs and get back into shape, the pace should improve too, no? One more concern, my lower back gets very tight during se of my runs.

10 years ago 02/19/2014 4:16pm EST

re: Fat mlungu

It will probably take you over half a year until you can break 18 again. Don't worry about the pace of your runs at first, but after a month or two, you can start pushing the pace on some runs, just going by feel, but not every day. Your pace will improve, but probably not at a noticeable rate. You'll be able to tell over time, but not day to day. Your back will probably feel better in a few weeks; you probably sit too much.

10 years ago 02/19/2014 5:19pm EST

re: Fat mlungu

I wouldn't worry so much about weight training, but you need a killer core routine to add to the running.

Hamstring arch raises, calf strength work including calf bounces, squat holds, crab walks, glute activation stuff, ab and back work. Also flexibility (quads, hip flexors, glutes and groin are crucial).

Core twice a week, stretch every night.

Combine weight loss diet (no carbs at night) and running to start off with, then increase the running intensity as your diet gets back to normal and you start shedding weight.

10 years ago 02/19/2014 7:24pm EST

re: Karma Police

These are both very helpful, thanks for the suggestions. The weight training is more for toning some of that fat so I aren't as scrawny as I used to be.

10 years ago 02/20/2014 12:07am EST

re: Fat mlungu

Since you're only running a half-hour or so a day, I'd use that extra time right now to hit the weights a bit more. Take more time between sets so you can go a little heavier or add an extra set or two for each exercise. Also, I'd start pushing the pace right now. When you hit the last half mile of your run, start picking up the pace and run the last quarter all out, 100%. Do this every time you run and I think you'll be very happy.

Yoga, a foam roller, and hot baths with Epsom salt should take care of the back.

Good luck!

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