Took a sabbatical year from running when I kept injuring my know and I’m wanting to return to my old ways. Was running 50mpw consistently, how long will it take me to return to this and what should my training plan look like?
Took a sabbatical year from running when I kept injuring my know and I’m wanting to return to my old ways. Was running 50mpw consistently, how long will it take me to return to this and what should my training plan look like?
D4 hobbyjogger wrote:
Took a sabbatical year from running when I kept injuring my know and I’m wanting to return to my old ways. Was running 50mpw consistently, how long will it take me to return to this and what should my training plan look like?
*Injuring my knee
Slow gradual build of miles over the space of 3 months-1 year.
How old are you now?
my 2c wrote:
Slow gradual build of miles over the space of 3 months-1 year.
How old are you now?
19, with all the time in the world to spend on training right now.
I think you can return much quicker than the guy who said up to a year, the body got used to the old mileage.
It's relatively easy to get back to the previous mileage, where you have to take care is when venturing into new territory. Just plan a gradual build-up over a few weeks and you should be good to go, also make sure you mix intensities and don't just do easy running to stress your legs and body in a different way.
GL!
LateRunnerPhil wrote:
I think you can return much quicker than the guy who said up to a year, the body got used to the old mileage.
It's relatively easy to get back to the previous mileage, where you have to take care is when venturing into new territory. Just plan a gradual build-up over a few weeks and you should be good to go, also make sure you mix intensities and don't just do easy running to stress your legs and body in a different way.
GL!
Thanks LateRunner, I think Im going to start with about 2.5 hours worth of running this week (around 18 miles) to get a feel of where I’m at, take a couple of weeks at 30 mpw, 35, 40 etc with easy miles and a couple of progressive runs each week.
- D4HJ
LateRunnerPhil wrote:
Just plan a gradual build-up over a few weeks and you should be good to go, also make sure you mix intensities and don't just do easy running to stress your legs and body in a different way.
Maybe, his legs are not ready for higher intensities. It might be better to first increase the mileage and then to add other intensities when reaching 50 mpw at easy pace. What do you think ?
Nopseudofound wrote:
LateRunnerPhil wrote:
Just plan a gradual build-up over a few weeks and you should be good to go, also make sure you mix intensities and don't just do easy running to stress your legs and body in a different way.
Maybe, his legs are not ready for higher intensities. It might be better to first increase the mileage and then to add other intensities when reaching 50 mpw at easy pace. What do you think ?
He is a lot weaker aerobically now than before, so he will not be able to run a hard tempo or intervals without struggling with the breathing. This goes for ~1-2 month breaks and is what I would usually recommend.
But you are right, OP did not run for 1 year. Then it depends whether he was walking a lot, keeping his bones and tendons strong or sedentary. But regardless, 1 year needs to be a lot more careful, so you are right just easy runs on soft surfaces, and after a few weeks he could try strides on grass. Then maybe replace an easy run with a moderate run, and later with a tempo after a few months and once he is stable at his mileage.
Meeting with a certified PT might be a good idea, they can give him a plan to slowly increase training load without overloading his current weaknesses (might be shin muscles, hamstrings, back, etc.).
I think you will succeed in the shortest possible time, most importantly faith in yourself and God
LateRunnerPhil wrote:
Nopseudofound wrote:
Maybe, his legs are not ready for higher intensities. It might be better to first increase the mileage and then to add other intensities when reaching 50 mpw at easy pace. What do you think ?
He is a lot weaker aerobically now than before, so he will not be able to run a hard tempo or intervals without struggling with the breathing. This goes for ~1-2 month breaks and is what I would usually recommend.
But you are right, OP did not run for 1 year. Then it depends whether he was walking a lot, keeping his bones and tendons strong or sedentary. But regardless, 1 year needs to be a lot more careful, so you are right just easy runs on soft surfaces, and after a few weeks he could try strides on grass. Then maybe replace an easy run with a moderate run, and later with a tempo after a few months and once he is stable at his mileage.
Meeting with a certified PT might be a good idea, they can give him a plan to slowly increase training load without overloading his current weaknesses (might be shin muscles, hamstrings, back, etc.).
For pretty much my entire year off I was still playing sports and lifting consistently, I’d say aerobically I’m still pretty strong (relative to before).
D4 hobbyjogger wrote:
LateRunnerPhil wrote:
He is a lot weaker aerobically now than before, so he will not be able to run a hard tempo or intervals without struggling with the breathing. This goes for ~1-2 month breaks and is what I would usually recommend.
But you are right, OP did not run for 1 year. Then it depends whether he was walking a lot, keeping his bones and tendons strong or sedentary. But regardless, 1 year needs to be a lot more careful, so you are right just easy runs on soft surfaces, and after a few weeks he could try strides on grass. Then maybe replace an easy run with a moderate run, and later with a tempo after a few months and once he is stable at his mileage.
Meeting with a certified PT might be a good idea, they can give him a plan to slowly increase training load without overloading his current weaknesses (might be shin muscles, hamstrings, back, etc.).
For pretty much my entire year off I was still playing sports and lifting consistently, I’d say aerobically I’m still pretty strong (relative to before).
But that's the danger, your running-specific tendons, ligaments and bones especially in your feet might not be ready to run hard workouts and/or volume. Cyclists are notorious for getting injured when running, because they have this excellent cardiovascular/aerobic system but their legs (for running) are completely unprepared for the pounding.
Fix your stride and running economy first.
You should start with core, plyometrics, and strides as a focus. Spend 4 months building up to 50mpw.
MAKE SURE YOU GET IT RIGHT.
You'll benefit hugely from the strength and staying healthy.