Goal - To get back into running for the first time in 2 years after getting a significant knee injury. Until now every time i have tried in the last 2 years, i've felt an immediate weakness and pain in my knee which has stopped me. Out of the last 8 weeks i've only managed to do a 5k a week for 4 of the weeks, so i've done no real significant mileage at all. This week i did more miles in a single week, than in the past 8 weeks combined and even for the previous 2 years!
Monday - 2.9miles (7:09/mi) - After 12 hour work shift, needed to let off some steam and destress, set me up for the week with the running bug!
Tuesday - Rest
Wednesday - Rest
Thursday - 7.1miles (7.25/mi) - Wanted to do a 5miler to increase milage from the 3.1miles of the 5k's. Recently moved to a new area, got lost and overestimated the distance, hello 7miles and tight tight calfs!
Friday - Rest - Hobbling around like i've pooped myself! My poor legs!
Saturday - ParkRun 5k - 3.1miles (6.44/mi) - Started incredibly sore, loosened off after a mile or so and started to push the pace a little, finished strong!
Sunday - 4.8miles (7.14/mi) - Realised with work i wont be able to run for a few days so wanted to get out. Was supposed to be a recovery run to sort out my increasingly achy calf muscles, but felt really good for the first 2 miles and thought i've ran it this fast so far, i may as well keep going. Stairs are now my arch nemesis.
Total this week - 18 Miles
Total in previous 2 years - 12.6 miles
I know i should take it steady, but running was such a big part of my life before my injury and i'm fed up of defining myself by my injury and stating that i was a runner. Now i can say* i am a runner* again!
What sort of strength work would you recommend doing? Bodyweight movements or just getting time on my feet with steady runs to build up strength that way!?
I always found it difficult to run at a slower pace than my natural pace, it always made my legs ache loads because i ended up running on my toes more and not actually in my proper running stride which i can only seem to get if im pushing it ever so slightly!?
Do you guys think it would be a good idea to do a beginners routine to get back into it? Maybe even include a bit of run/walking to slowly build up some strength, or would that be too remedial? I know its hard to answer with such limited information, but thanks for the responses!
I am... was a fairly decent runner, but i got a nasty injury just over 2 years ago now and despite my futile attempts to get back out and run, even after a year of resting and physio, i was still getting pains in my knee and my injury flaring up again.
To cut a long story short, my IT band started tearing away from my knee, leaving me unable to walk properly for quite some time. I initially got physio treatment, which got me back on my feet and although i could eventually leap up stairs again and go out hiking, my knee just couldn't take the repetitive pounding of running. I tried numerous times over the first year, but to no avail.
Fast forward another year and i'm determined to get out and do what it takes to get my passion, hobby and source of my confidence back. My friend recently started running his local park run (5k) and i joined him for a few as he was running at a slow pace, which would hold me back and hopefully stop me doing too much too soon, although some may argue 5k is too much to start with anyway and to some extent i agree!
I did 4 park runs with him before i moved away for a new job and a bit of a new life. I'm now based in King's Lynn and i thought it was the perfect opportunity to start again and start running properly again and explore this new area.
The 4 park runs have given me confidence in my knee, despite it feeling weak, but i have to admit to being scared and rather quite apprehensive about putting on the running trainers and getting injured again as i ended up in a very bad place when i got injured last time. Getting injured was one of the reasons i lost my previous career and with it a lot of confidence because i could no longer train and do what i loved, run.
So here goes nothing. It's been a very long time since ive considered myself a runner, but even longer since i've had to start from the beginning and i'm a bit unsure of how to go about it. I feel lost in a place i used to call home.
Any words of advice or encouragement would be most welcome.
TL;DR - I was a good runner, got injured, want to start again but scared of injury and unsure of how to go about starting from scratch again.