running post injury

Does this (http://pfitzinger.com/labreports/stressfracture.shtml) seem reasonable (plan as follows) for returning to running? I hear all the time don't push it and listen to your body, but what if you are sort of deaf and can't hear too well? Any other ideas? This seems awfully conservative, but maybe that is a good thing.

If you want to do more, say long runs in the 2-3 hour range but the plan calls for say, 50 minutes, can you make up the rest of the time on a stair stepper/elliptical/cycling? Thanks!

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Be awfully conservative. No reason to do a 2-3hr long run this early in your training, anyway. It takes a long time for the ligaments and tendons to remember how this running thing works. Don't overdo it (I damn nearly threw my knee again leading up to Boston after it'd been fine for 3 months).

All I can say is that I will know if you have done a 2-3 hr run in the next 7 wks, and I will personally come down there and whip your butt. DO.NOT.RUSH.THIS.RECOVERY.THING. DO.YOU.WISH.TO.BE.HERE.AGAIN. Ok, it wasn't until I really put that in practice that I seemed to put the stupid niggly things and bigger injuries behind me, and now I have been relatively injury free since since Fall, 2009. Now I have had my days, but in looking at my log, I have not missed more than 2 days in a row due to injury since then.

Please be smart as there is no need to rush.

I was out for many many weeks with AT injury came back created my own 18 week program and I was flying high again with new PR's. It did not incorporate any walking but low low mileage at the start. If interested PM your email ill send you what i used!

The two times I came back from injury I used a run/walk routine. As my fitness returned I lengthened the running and shortened the walking. Built up to 5 miles 6 days a week then started a training program.

Dave Wolfe wrote:The two times I came back from injury I used a run/walk routine. As my fitness returned I lengthened the running and shortened the walking. Built up to 5 miles 6 days a week then started a training program.

I did a similar thing after injuries - Once I can run I am pretty aggressive with my return to running, but if it hurts AT ALL then I stop. I'd also stay away from any speed/tempo runs until you are running comfortably at a decent mow for 3-4 weeks.

wrichman wrote:

Dave Wolfe wrote:The two times I came back from injury I used a run/walk routine. As my fitness returned I lengthened the running and shortened the walking. Built up to 5 miles 6 days a week then started a training program.

I did a similar thing after injuries - Once I can run I am pretty aggressive with my return to running, but if it hurts AT ALL then I stop. I'd also stay away from any speed/tempo runs until you are running comfortably at a decent mow for 3-4 weeks.

Agree! However, if it is healed it is healed. There is no gray area IMO.

I don't think that there is a good boilerplate plan for coming off an injury. Each case is different enough that it should warrant a lot of 'tweaking' based on subjective feedback. Run a little easy... don't push it... see how it feels the next day. Rest and repeat. If you find you feel good after a few easy runs, then run a little more, but keep it easy. Don't do any higher intensity stuff until you know you are 100%.

My $0.02...