Just started back running after two years as I fell out of love with it after some coach made me a slave to Heart rate and lap times! Used to run 90 mile a week but not sure how to start back. Anyone any ideas? I went for a run and my chest was in agony. Now my bloody ankles are killing me and my back is sore. I use to be able to run 31min 10k for god sake. Anyone been in the same boat?
of course! About 100 times. It does get better.
YES...same here, i've been off for a long time due to injury, running now....is just hard...harder than ever before, harder than the first day of XC 11 years ago
and then theres the motivaton factor of getting out the door, why the hell do I wanna go run 4 miles at 8 min pace, thats not fun....
but as I know from the past...give it time, we'll get back into it, just takes awhile
whiteheadphones wrote:
Anyone been in the same boat?
Many times. For me, the key is to run very slowly, on very soft surfaces, when I return to running after a long lay-off. Very short strides, very gentle landing on each stride. Concentrate on minimizing impact on footstrike. I've found that I can increase mileage very rapidly, but the running has to be very slow and gentle. If all of your running routes are paved, then look for a grass field in the neighborhood, and just run back and forth on the field until you're pleasantly fatigued or you start to lose your form.
A lot of formerly fast runners are self-conscious about super-slow running when they come back. If you're like that, then run where and when nobody else is around. Or, better yet, get over your self-consciousness. DO NOT TRY TO RUN AT YOUR PREVIOUS TRAINING PACE, EVEN FOR SHORT DISTANCES.
Something that will definitely determine how quickly you regain fitness is how much weight you have put on since you started back.
Nothing aerobic for 24 months - you're looking at probably 3 - 4 months to get back to 90% of where you were.
If you've been doing something - cut that to 1 - 2 months.
Add a week or two to those figures for every 5 pounds of fat you've put on since you quit running.
whiteheadphones wrote:
Used to run 90 mile a week but not sure how to start back.
Now my bloody ankles are killing me and my back is sore.
Your ankles are bleeding? You should get new shoes.