Advice for restarting running after multi-year break?

trying again wrote:

Assuming I am willing to work hard, but without quitting my job to full time train:

1. How much base mileage is appropriate before starting something like a marathon training program? Most training guides that I've looked over assume you've been consistently running but don't specify how long or how much.

Sub questions:

2. When should I start considering adding workouts into my training?

3. Should I be occasionally doing strides even this early in my restart?

4. How do I determine an appropriate target race pace?

5. How much of my fitness is it reasonable aim to get back?

6. Does any of my prior experience even matter with as long as I have been away from running?

1. Good rule of thumb is to stay in base until you can run you goal mileage per week comfortably without any workouts.

2. I would start with some lighter tempo based workouts as soon as you feel ready, running all base can get boring, you want to keep yourself mentally fresh too.

3. Yes to strides.

4. I would just sign up for a local 5k with some competition and use it as a base to see where you are at, it will be hard to see where you are unless you actually race.

5. If you have the time to commit to it and want to spend as much time as you did in college running you might be able to get close to where you are, just depends how important it is to you. I am 34 and about 1:30 off my college times but I am also 20 pounds heavier, doing half the mileage and have more important things than running in my life now.

6. It can help at least mentally as long as you don't beat yourself up early on when you are far away from the times you used to run.

Good luck!

I was in the same boat in 2010.

From all the overtraining injuries ive had in 30+ years, i knew i did not want to get injured while returning to running. No chronic aches or worse--none of it.

And i was completely out of shape.

Heres what i did (and it worked like a charm).

I made a 8-week plan to be able to comfortably run 60 minutes at a pace a bit faster than easy/recovery pace.

The training combined walking and easy running.

Six blocks of 10 minutes each, done every day. Started out running 30 seconds and walking 9:30. Did that six times the first day.

Next day i increased the running 10 seconds and decreased the walking 10 seconds: 40 seconds running, 9:20 walking, done six times.

Continued adding 10 seconds of running and subtracting 10 seconds of walking from each 10 minute block every day.

After a spell, i'm running 3 minutes and walking 7 minutes. Then, running 8 minutes and walking 2 minutes. Then, running 9:30 and walking 30 seconds. Then, all the walking ceased, with no effort at all.

After 8 weeks, I was running an hour--and had NO aches or pains...none.

It was a glorious feeling compared the frustration of getting injured all those times before when i'd not be cautious with my training.

Admittedly, it was a goofy and tedious progression--but it worked!

Patience and caution won out over mindless ambition.

I'm currently trying the comeback route like yourself after 5 years of inconsistent running post college. I started around April. For a few months I was running 3-4 times a week at a very slow pace. 8-9 mpm not really worrying about pace and just getting in runs. I made my way up to 50mpw in about 8 weeks and that was a bad idea. developed PF.

Took a week off and really tried to figure out the long term goal. I joined a local running group and that really helped the most. Having organized meetups during the week kept up the motivation. Quickly I linked up with a few running partners. 6 months later, I'm up to 45/50 mpw.

The biggest advice I can give you is to just find a reason for running again. For me it was the feeling of being able to just run and feel alive. I was able to meet some really amazing people from the running community again.

Once you find a reason to why you're running. The rest of the answers will come to you naturally. Since you competed at the D1 level, you know what it takes to be competitive. I competed at the D2 level and the biggest obstacle was comparing myself to before.

START COMPLETELY new again. Imagine as if you were to go back to highschool as a freshmen but this time with all the knowledge you have! Your body needs to relearn the training process. The biggest thing a hs frosh and you are missing is a big BASE. Build a solid base to avoid injuries, Important for increasing mileage. 10% rule worked for me. ex. 20mpw-25-30-35-25-35-40 etc, put some down weeks in there. Add speed in slowly, with tempos at first. The long run is important. Pretty much all this info is on the web. Just be patient and listen to your body. All else fails, get a coach. I was able to do on my own just because i've learned proper training as an assistant college coach for the past 5 years.

What you will find is your muscles and energy systems will improve very rapidly, and you will be able to drop your training and race paces with ease....the problem is your tendons will not be able to keep up.

As your paces speed up, the impact loads per step also increase...Higher impact loads per step and more steps per run = more strain on tendons.

It will be important to take care of the tendons as you ramp up.

1) Super slow running allows the tendons to heal by circulating blood to them with minimal loading...budget plenty of 30-40min runs at 10min/mile pace to allow for repair.

2) Do plenty of supplemental exercises that improve muscle imbalances to ensure even loading of the tendons...eccentric calf drops, band walks, hip mobility, etc...

3) If a tendon flares up while running, stop immediately and either call it a day or change the workout to super slow running.

4) Try to keep the VO2max work to a minimum...LT paces will give you a safer workout.

Why do you have no interest in running some of the shorter distances, as you did before so successfully? Physiology would argue that early 30s to 40 is your last chance to eke out some decent speed before the fast-twitch capabilities decline altogether.