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Dave's return to running readiness program.

david waredavid ware
in Coaching Forum 🧢
Last ran June of 2014.  Meniscus surgery August and then again 12/2/2014.  Getting close to running, hopefully end of January or early February. I am doing the JOS plan biking; wondered whether I should simply make this a biking focus, whether to do alternative running (deep water, elliptical, etc) since the running will be starting from scratch?  I could replicate the running with similar effort in an alternative mode but did not know whether that would help the run when I start back or whether I would be better served to bike more, etc?  thoughts?

Comments

  • Coach PatrickCoach Patrick
    David, congrats on the comeback. I _strongly_ suggest you follow what your Physical Therapy team has suggested for you; or you reach out to such a professional! We can advise you here but I'd take it all with a grain of salt.

    My recommendation is to get you back in the water first. That's a super safe way to get no-impact, full range of motion running. I would also be doing some pretty good weekly walking -- a few miles here and there, just to build requisite strength and function. Once you are up to 30-45 minutes of continuous movement, we can then introduce some basic run walk on a safe, flat, soft surface like a track.

    Think 7' walk, 1' run, repeated. Next time is 6' walk / 2' run etc. This continues across a few weeks as follows:

    5' W / 3' R
    4' W / 4' R
    3' W / 5' R
    2' W / 6' R
    1' W / 7' R

    Then you'll be back to running like a BOSS!
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