Home› General Training Discussions

Restart running after long layoff

Keith WickKeith Wick
in General Training Discussions

How do people go about restarting a run program after a significant layoff?  I haven't run in over 10 months and just started training again in July.  I understand how to restart the bike, but the run is quite different.  I've run 4 times already with the following results:

1. ran about 2 miles the first day.  felt like I was dying and didn't know it was possible to run with 2 left feet

2. ran about 2 miles that felt like TP (even though they were slower than my last tested LRP 10 mo. ago).  Then did 2 x [3 x 20' strides] (1') and finished with a nice little jog home.

3. ran 3 miles then did 6 x 20' strides, then a nice little jog home.

So the question is, does just running to try and achieve a former LRP for a few miles followed by some strides transition to being able to complete some more OS type runs with actual intervals?  I feel like the strides are good, but doing an actual vdot test now is useless and pathetic.

Thanks for your thoughts.

Comments

  • new2703new2703
    I would start slow. Running is the one sport were there is a potential to injure ones self if start running to fast to soon. I'm sure others will weigh in with different ideas. I typically start with low volume high frequency. Just run easy pace/ HR 5-6 days a week 30-40 minutes at a time. After 4/5 weeks start adding strides. Helps with transition to interval type running. Next phase keep everything same but substitute one day with short interval runs 1/4-1/2 repeats. After 4-6 weeks transition to longer duration tempo runs, similar to OS type runs.
  • russGrussG
    10 months is a long lay-off; I would start with 6 weeks of consistent running then test for VDOT. Strides are definitely good. Intensity could set you back if you hurt yourself. Goal is just to build some distance. Run 4 days per week, and make one run a long run. Then, after 6 weeks, do a VDOT test and start a run-focus plan. I also wouldn't hesitate to post in the micro thread for some real coach input on this one.
  • Steve WestSteve West
    x3 on start slow. Until you can go out and run 45+ without too much effort, don't even worry about pace or distance. Get the runs in. 4-6 per week, 30-40 is good. No goals other than frequency. Do the time and when you are ready you will know it.
  • cgres123cgres123
    Yea Keith 10 months is a long time off. Already some good suggestions listed. I would take a good month or so of getting your muscles used to the road again. Your a smart guy and I would not expect you to hurt yourself by doing to much.

    Of course running doesn't equate to swimming but think about how in the OS we don't swim and then when we do start it is the fundamentals with drills and a slow progression.
  • rmillerrmiller
    Jack Daniels says to multiple your VDOT by 0.8 to get a new VDOT if you are returning after 72 days off of running, or more. If you've been cross training, multiple by 0.9. However, there's a big difference between 10 months and 72 days.
  • Al TruscottAl Truscott

    Posted By Ryan Miller on 04 Aug 2013 09:41 PM
    Jack Daniels says to multiple your VDOT by 0.8 to get a new VDOT if you are returning after 72 days off of running, or more. If you've been cross training, multiple by 0.9. However, there's a big difference between 10 months and 72 days.
    Interesting. 2.5 yrs ago, I was off for 100 days, the last thirty of which I was doing easy swim, a bit of bike trainer, some walking and a fair amount of weight training. I came back @ 0.9 of my previous VDOT, back up to 100% within six weeks. But I was off not due to any lower extremity injury. If running injury is a contributor to the layoff, seems to me more caution is warranted.

    FWIW, I used HR to get myself back "up to speed", not pace. Just did the OS intervals based on my previous HR zones, and let the pace fall wherever. My running efficiency came back pretty quickly, as well as endurance. Within 4 months, doing just the OS, my HM race time was back to pre crash level.
  • new2703new2703
    X2 on the use of HR to get back to speed.
  • Gordon CherwoniakGordon Cherwoniak

    A little late to this thread.  I agree with the frequency and going easy.  Also remember to run on soft surfaces as you adapt as much as possible.  I also find that getting out the roller each evening along with the stretching keeps me running.

     

  • MattAaronsonMattAaronson
    Yes, frequency is your friend to rebuild the run fitness, but after 10 months you even have to watch you don't ramp up the frequency too quickly.
    Forget your prior VDOT and paces, they are IRRELEVANT
    DO NOT CHASE PACES THAT USED TO BE FAMILIAR TO YOU OR YOU WILL BE INJURED
    HR can be a good governor while you are getting back up to speed.
  • Brenda RossBrenda Ross
    I think Al has it nailed, but he is a wickedly smart member, so I am not surprised. I would add that you sit down and put a plan together for the next 6 weeks. If you have a plan you might be more apt to follow it. Running whenever will not set you up for success. Treat coming back to running like it is your job and before you know it we will be seeing a post from you that YOU ARE BACK!
  • rlh2000rlh2000
    My suggestion would be to not run consecutive days, or at least not 3 or more days in a row at first. Just get out there and run, no worries about pace or whatnot, easy is better, speed will come back quickly once you get your body use to the impact of running again. Avoid hills if you can, as they will increase the likelihood of injury.
Sign In or Register to comment.