For those of you who’ve been reading for a while, you watched me run my first 10 miler, my first half marathon and then spend months training for my first marathon. And then the running stopped.
My last real run was on October 23rd. 8 miles.
After that, I was out. My IT band kept me from running very far, no matter how much I wanted to push it. I saw physical therapist after physical therapist. I stretched, I foam rolled, my legs were bruised from my PT sessions. But no improvement. For the last 4 weeks I’ve run a total of 3 miles, broken up into short spurts to work on my form, as recommended by a new physical therapist.
On Saturday I’ll be cheering on friends running the F^3 Half Marathon – the half marathon I am registered for, and wish I could run. However, Saturday also marks 4 weeks from when my doctor said to take a month off, which means it’s time to start running again. I’m praying, however, that my IT band doesn’t keep flaring up, and I can return to running. But I know I can’t just jump back in. I might have kept up cardio workouts with the elliptical, but that doesn’t mean my IT bands will appreciate a sudden 6 miler after no running at all.
So what am I to do? How do I work my way back into running?
Well, I’ve decided to follow a “training plan” to ease my way back into consistent running. My hope is to find a 5K sometime in early March and to go for a PR. That way I can work on running, form and speed, while not over-doing it with mileage.
My physical therapist taught me how to run in a way that will put less stress on my hips. Apparently I have disproportionately long legs compared to my torso, which makes my hips work harder than normal. Along with my form, he told me I should be running faster (after watching me run at several paces), which is fine by me, but going to take some more work!
I’m going to roughly follow Hal Higdon’s Novice 5K program:
It really depends on how I feel. If I feel better than I expected, then I’ll move up to the intermediate plan, which starts out with 3 mile runs. I don’t have a goal race, so I’m really just using this as a guide to keep me from going overboard and hurting myself again.
I realize I might sound optimistic and calm about all of this, but to be honest I had a hard time looking at the novice 5K program, when months ago I was following the novice MARATHON plan. But I’m thinking someone is trying to teach me a little patience… and that running isn’t the most important thing in life.
Have you ever had to start over with something you worked hard on?
Are you training for anything?
Best of luck with your training plan, Katie! Injuries are so frustrating:( Thankfully, I’ve never had to start from scratch with running, but I had a similar experience with college swimming and had to take some time off. It sucks! Good for you for starting slowly and working your way back up!
Stay safe:)
Hopefully I won’t totally be starting from scratch, but I’m hoping this plan will keep me from having too high of expectations!
I’ve been there for sure!!!! 2 kids – 15 months apart so I took a TON of time off between running. I remember my first run after having my son – I thought I had asthma, a heart condition and it would be my last day alive, LOL!! I’m trying Hal Hignon for my 1/2 training and hopefully SOMEDAY full – did you follow it for your half? http://www.colorushealthy.com
Good luck with your first run! I ran for the first time last weekend after 6 months off due to a pelvic fracture. At first I got really upset that I couldn’t run as fast/far as I used to, but then I decided to focus on the positive, at least I could run again! I hope you’re able to stay positive – you’ll be back to your pre injury times soon!
I hope you get back into running shape soon too! I’m sure that’s frustrating!
Good luck with your new plan! It sounds like you have thought of every possibility.
And I hope you post more about your new running form. I’m not a runner, but that sounds very interesting to me 🙂
I’ll think about putting together a post on it!
I think you’re being really smart about all of this! Coming back from an injury is really difficult and will take patience. I’ve found that after working my way back to the mileage I ran before injury (not training mileage by baseline mileage) I’m usually faster after a break. It’s like my body was telling me it needed a break through injury.
We are going to have soooo much fun spectating on Saturday!
Haha I hope we don’t freeze to death tomorrow!
I am so happy for you that you are slowly coming back into running. COming back from an injury can be hard. I was out for four months last year (around this time) with an IT band injury. You can totally do it! Are you going to be at the F3 tomorrow? Maybe we can meet up before hand? I am so nervous! haha.
We’ll be there as a cheer squad for you and a couple other girls, but I doubt we’ll be there beforehand… haha way too cold for spectators. I’ll try to remember to email you tonight with where we expect to be, but right now it’s looking like around miles 6 and 10, between Diversey and Fullerton.
Great idea! I’m trying to figure out how to come back after a month off because of my foot. I think I’m going to go with time i.e. I did 20 minutes on Tuesday, 25 on Thursday, probably 25 again on Saturday. I’m trying to ‘manage my expectations’ and this way I can run without my watch and just set an alarm to turn around on my phone.
That’s why I’m doing this plan – so my expectations aren’t too high!
I think you are great to start all over again to ease your way back into running again. I love running but have fallen out of love with running long distances. I love short 5K runs though. Maybe in the summer I will find my love for longer runs again.
I think we all go through phases with it, especially since long runs are fun, but demanding!
I am excited for you that you get to run again. It sounds like you are being smart about getting back into it too. Injuries are so frustrating. I think things are getting better with my leg, but it is slow going…
Good Luck! 🙂
Thanks, Cate!
Good luck with the new plan! I hope you stay happy and injury free!!
Thanks, Devon!
That sounds like a perfect way to get back in to it and test out your IT Band! I hope the bugger cooperates! 🙂 I have had to start over fresh with running a few times, including right before my first marathon, due to stress fractures. You are right that as calm as you try to be, you just wonder when you are going to start hurting again! Since I have started doing strength training 2x a week over two years ago, I haven’t had any issues.
Oh gosh, I hope it cooperates too! And I’ve been strength training for 2.5 years, which is why I’m a little frustrated! But they’ve given me specific moves and muscles to work on, which will hopefully help!
good luck with this, i am happy to hear you have such a motivated and helpful pt
Thanks, Alex!
Good luck starting your training program! Hal Higdon has the best training methods. I injured my hip a few years ago running (I also had abnormally long legs compared to my torso) – It didn’t impact me as much as your IT Band has slowed your running but I find myself spending a lot more time stretching now than before my injury.
I’m glad to know I’m not the only disproportionate one! haha
I really believe that anyone without a major health condition can work their way up to running just about any distance as long as they train smart, and I think that goes for someone returning from an injury as well as someone who had run before and has to start back from square one. I think your plan looks smart and hopefully everything goes well! If even that’s too challenging for your IT band, you might want to give Couch to 5K a look. It’s incredibly gentle–even more gentle than that Hal Higdon plan–and might be worth a shot if you’re having trouble running getting your IT band to cooperate.
If you are looking for an early March 5K, there’s one at the Nature Museum on March 3 (http://chicagoevents.com/event.cfm?eid=93). That might be a little early given the training plan you’re looking at, but it’s something to think about at least. There’s also a St. Paddy’s Day 5K on March 16 in Lincoln Park, which might fit a little better with the Hal Higdon plan (http://www.stpaddysdayrunchicago.com/).
I’ll check out that Nature Museum one since I live really close to it! And someone actually emailed me about the St. Paddy’s Day one, but I think I’ll be out of town that weekend. Thanks, Bethany!
You’ve got such a great attitude going back into running! I’m keeping my fingers crossed for you that everything goes well!
Thanks, Kaitlyn!
I hope that you feel better and are able to run! Happy Friday!
Glad your able to start running again, i’m sure you have missed it! Remember to listen to your body and rest when you need it!
I have really missed it! Thanks, Nicole!
Ahhh so excited for you to be getting back!! And I think you’re doing it in a very smart way that your body will thank you for! Fingers crossed that everything goes well 🙂
Thanks, Caitlin!
I had the same IT band issues but in BOTH knees. One right after the other. I was out for MONTHS and not a happy camper. You’re being so smart about this, taking it one step at a time! Good for you. Sending healthy vibes!
Mine’s in both knees too – one just irritates me all the time and the other doesn’t bother me until about 3 miles then WHAM! Can’t run anymore! haha, so fun. Thanks for the healthy vibes!
i’m really hopeful for you and i think you’re following a smart plan to take it really slowly. i know it must be tough on you but can i just say i’m super impressed with how you’re coping and not trying to push yourself (resulting in further injury probs)? in this blog world it’s hard for me to remain above comparing myself to others and sometimes i push myself when i shouldn’t and it’s really refreshing to read about your whole running journey. thanks girl!
It helped a lot being home – it was easier to just focus on me and not what everyone else was doing!
That plan looks like a great way to ease back into running, especially since walking is part of it. I think that’s a part of running training that is almost always forgotten about!
Great idea to use a training plan to get back into running. I had to take 6 weeks off with my stress fracture and the best thing I did was ease back into it veryyyyyy slowly. I was doing run/walking intervals for weeks! Check your ego at the door and be smart. You’ll be healed if you take it easy. Best of luck and don’t hesitate to email me if you need support. I know how frustrating it can be to come back from injury. You’re doing so well!
I’ll definitely be doing run/walk intervals – I’m almost scared to just run a whole mile! Thanks, Sarah!!
Awwww girl. You’re so strong. Injuries are ROUGH, but you’re right, we only shine when we go through some darkness first. Keep your chin up, everything will be alright 🙂 Staying positive is of course, crazy helpful when going through something like this–so it’s pretty awesome that you’l be able to run again soon!!! xo
Thanks, Annette!! I appreciate your words of encouragement!
I’m curious to know how he (or she?) told you to run! I have long legs and short torso, so that’s maybe why I have so many problems when I’m running, too? I’ve been taking a month off too, and I’m nervous to get back into it. I hope that your plan goes well!
Someone else asked too, so I might do a post on it next week!
That’s smart to follow the plan! 🙂
Love your attitude to this! We are always given lessons in life and recognising them is a big part of that!
Thanks, Laura!
[…] goals for 2013: My two goals for 2013 (after getting back on my running feet) are to PR in a 5K and in a half […]
[…] I talked about my plan for returning to running, I got a couple questions about running form. I mentioned in the post that my legs are […]
I feel you with the starting over. I’m still out of commission, but I know, when I am able to come back to running, it’s going to be a gradual process and I’m going to feel like a baby runner. You can do it, though, and you’re doing it the smart way. 🙂
It’s easy to get back into it slowly though when you’ve been out a while, at least that’s what I’ve found so far. It is hard to resist going further when my run is over though!