Marathon Mileage After Injury
754
Member
700 days
cayman posted 1 year ago.
A lot depends on the mileage you were doing before the injury. If you're used to 40 or 50 mile weeks you need to start out easy and not rush back into 40 mile weeks.
How much to do?, you be the judge. Good rule of thumb, if it hurts stop.
The half in November shouldn't be a problem providing you can do the mileage. You probably need to get in a couple of at distance runs before while you're increasing your mileage over the next 4-5 weeks though just to gauge where you are.
Take it slow.
Good luck
john
I don't need to get faster, I just need to get older!
2595
Member
1231 days
Anton posted 1 year ago.
At times like this you have to love the old Japanese proverb:
"Make haste slowly."
While you are working on regaining running fitness add walk breaks to your running. jeffgalloway.com Run easy and resist the temptation to go hard..re-injury is common. It's a quad injury so be careful on the bike too.
Listen to your body it will tell you when to stop,even though your brain may not. Ten minutes into a run if your not feeling the love..stop and walk home.Disney is your goal now..but I'm sure you want a tri season next year. Do the half and Disney as base events and have fun...make sure all is well before racing.
"What would life be if we had no courage to attempt anything?" - Vincent Van Gogh
My Blog: http://anton.trifuel.net
360
Member
852 days
alowrun posted 1 year ago.
My mileage coming into XC season was 70-75 miles per week.
I saw the trainer, and he suggested I use just the elliptical, as the bike may be too taxing on the quadricep (like you highlighted above), and that given they want to open my stride, it is best to avoid the bike.
[SIGPIC][/SIGPIC]
-A-Low
I Believe In Cross Country
For the last month, I have been out of running, due to strained vastus lateralis (outside quad muscle). I now can run very lightly for the first time without pain.
Saturday I ran two miles, and Monday I ran 3, yesterday I ran 5. At about the mile 4.3 mark, I began to feel a bit of pain in my recovering quadricep.
I made it back fine, and didn’t limp for the run, and woke up this morning feeling fine.
I have a run I want to do on Sunday, as it is a flat trail run, between 7 and 9 miles.
I am planning on taking four days off, with cross training to preserve fitness. My short term goal is a half in mid-November, and my long term goal is Disney.
Does anyone have any good theories on returning to running gently? I don’t care about speed at this point, but just to be able to run well for distance, without pain. Thanks!
[SIGPIC][/SIGPIC]
-A-Low
I Believe In Cross Country