Back into the swing of running

[mickeyncldkd]

To the expert marathoners, when do you start back to running? I am getting bored and ansy about not running. I feel like I lost something important.

 

[swim-mom]

next month will be 1 year that I stopped running due to a cervical problem that required surgery. On 7/29 I had my surgery after I broke my neck (C-6) I felt like I lost my best friend and every time I saw a runner on road I wanted to cry.

I am happy to report that I will be 6 months post op from major cervical surgery, I am fused C-4 to C-7 with a titanium plate 6 screws and two pieces of cadaver bone - not to mention that my C6 had to be removed and was replaced with cadaver bone, I am in wk 3 of the 1/2 marathon plan.

I refused to let my surgery define me and/or take away what I enjoyed doing. I have gained 15 pds over the course of the year, from not running and recovering from my neck.

Last June, while I was waiting for my surgery I also signed up for the Princess 1/2 this March 2010 - it was my way of not letting go of my hopes to run again.

I am not fast, but I am moving.........I am running again!

Pick a race and become accountable and pick a day and start training --- you can do it!!! because if I can YOU CAN TOO

 

[cewait]

To the expert marathoners, when do you start back to running? I am getting bored and ansy about not running. I feel like I lost something important.

After a marathon

The rule of thumb is no training for one day per mile run - 26 days post marathon.

Light Jogging is ok once any injury/soreness allow. Nothing hard Do avoid hard runs (interval, speed, hill work) for at least 2-3 weeks.

The weekend post race only a light and short jog.

The following weekend feel free to open the distance up. 60-90 minutes would be ok as long as you are slow and controlled and stop if your legs say stop.

 

[FireDancer]

The thing I would recommend is to listen to your body and be over as opposed to under cautious. As Charles said the rule of thumb is 26 but everyone is different. It will depend on you training base, your experience, and how much you pushed yourself for the marathon.

I did my first marathon in October and did no running for 10 days afterwards. On the day I did run it was a short 4.5 mile run at about 30 second/mile below my normal pace just to make sure all the parts felt like they should. After that I took 4 more days and then started regular running again. I was way below my weekly mileage from my pre-marathon training.

The thing I had going for me was my running season was basically over. I had 2 local runs left on Thanksgiving and the first week of Dec but I was looking at some time off. In the north we are in prime pre-season training so I would have probably still taken the 10 days and then the 4 but would have eased back into higher weekly mileage faster.

It really does depend a lot on you though. The friend I ran that marathon with took 3 full weeks and my uncle who can run like an Ethiopian used to run the later in the same week. Just listen to your body and stay cautious until you know all the aches and pains are gone.

 

[mickeyncldkd]

I want to thank everyone for the advice.

 

[timmac]

Coach's advice is important and good, though at the same time I'd argue it's not gospel either, depending on your level of experience. Just start out easy for your first few trips back out on the road, don't go long, hard, or far. If your body is okay with that, then amp it up a bit and see how that feels. I like to think of it kind of like a reverse taper. (Which is very different than the 10% buildup rule, since you're already in shape to do long runs)

After my first marathon, I did nothing for two weeks. After my second, I had another planned only four weeks out, so I was running that same week, and running long by the following weekend again. Listening to your body is the most important thing.

Assuming this was your first marathon, don't hesitate to take plenty of time. If your body feels ready sooner, great, just take it slow and like Frank said as well, listen to your body. That's rule #1. (There's only really one rule)

 

[Ronda93]

I did the half and ran again the following Thursday. Three miles, nice and easy. I've gotten back to my Tuesday/Thursday/Saturday routine and am going to step into the beginning of the Marathoning for Mortals plan this weekend. I hope to do another half in St Louis in April.

I'm doing it because all my moving parts feel good and I've got no pain. If not, that would change everything.

Ronda

 

[crewmatt]

so yea, after a marathon, I always take the first day completely off, but keep moving, walking around the day of and after a marathon will speed your recovery more than you'll ever realize.

In terms of running you'll want to be on light duty for the next couple weeks as your body repairs the muscle and bone damage that might have occurred. Light maintenance runs are good but dont cross an hour and dont try to run faster than your marathon pace.

Obviously if something hurts you should stop and give it some rest. After about 3 weeks you'll probably be capable of doing about 2/3's of your original training intensity (as the last 33% of ability was due to peaking training - kind of like using a credit card, you get that extra level of fitness for a little while but end up paying it off after the race in those few weeks of rest).

Attempting to hold a peak too long will invariably lead to you getting sick or injured, both of which will cost you more than a few weeks of light duty. So give it a few weeks of light duty