Returning to Running after Injury – The Rule of Two

As I mentioned in my last post, my hip has improved so much that I am contemplating a return to running.  However, it is absolutely essential for my recovery that I do not do too much too soon and I also keep up the cross training and strength training!

I found this article on runningcompetitor.com about a method of taking it easy when returning from injury:

Click here

In summary:

“Start with a 10-minute run at a comfortable pace. If you’ve already been using a bike or any other form of exercise during the layoff, you can offset your times. For example, if you were doing 45 minutes of biking, start with 10 minutes of running and 35 minutes of biking. Next is where the “two” comes into play. If you experienced no pain during or after the run, add two minutes to your next run. As long as your body feels sound, add two minutes per run. But, if you experience unfavorable symptoms, subtract two minutes from your next run and do not increase running times until you have at least two consecutive successful runs.”

And by way of example:

Day 1 – 10-minute run  (option – 35-minute bike) — result = no pains

Day 2 – 12-minute run  (option – 33-minute bike) — result = no pains

Day 3 – 14-minute run  (option – 31-minute bike) — result = discomfort after the run

Day 4 – 12-minute run  (option – 33-minute bike) —  result = no pain

Day 5 – 12-minute run  (option – 33-minute bike) — result = no pain

Day 6 – 14-minute run  (option – 31-minute bike) — result = no pain

Day 7 – 16-minute run (option – 29-minute bike) — result = no pain

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s