Friday Favorite: Return to Running

Can you believe we’re halfway through May? Where the heck did the past two weeks go?

May 16 2014

Maybe it was the craziness of the last two weeks of my class that made it go by so quickly (which I got an A in, by the way–good to know I’ve still got it!).

Final grade

 You know I’m rounding that up to 95%, right? 

So, I’m sure you probably saw today’s favorite coming from a mile away (or 3,446 miles for Karen). I’ve talked about my experience with the Return to Running program many times over the past six months.

Cool down walk

WHH creeping on me during a stage about midway through the plan.

For those of you who haven’t been following the whole time, it’s a program developed by PhysioAdvisor.com to help those of us who have sustained lengthened injuries to slowly and safely make our way back to running.

PhysioAdvisor.com logo

After I was discharged from physical therapy last November I had no idea how to start on my path back to running. When I had last tried getting back to running last August after recovering from my other injury, I developed the plantar fasciitis that landed me back in physical therapy through November. Needless to say I was a bit apprehensive on how to move forward. I needed a systematic approach, but what? That was when I stumbled upon this great program after spending a lot of frustrating time searching online for a solid plan.

Return to running plan

I followed it to a T. I had a few setbacks, figured out what the problems were, and then moved forward. I’m amazed I didn’t have more setbacks given my year of injuries in 2013. In fact, the last few stages flew  by with very few needing repeats. Though it took me six months, I finally made it to stage 19 on Wednesday!

Return to running all stages

It was really rewarding to see this on my RunKeeper when I finished:

RunKeeper fastest run

I may have been a bit too enthusiastic, though, because my knees became quite sore about halfway through. I think the problem was going a bit too fast for my first full run back:

RunKeeper splits

Unintentional negative splits! 

Thankfully, they didn’t hurt once I was done and they still haven’t hurt more than usual. Going to need to keep up foam rolling the ITBs and running on the grass.

Running on grass path

I would highly recommend this program to anyone trying to negotiate their way back to running following an injury. I couldn’t be happier with the results and am excited to move on to a more interesting training schedule (Tempo runs! HIIT! Hills!) and start racing again! I don’t plan on increasing my mileage by more than 10% a week, nor increasing the speed or intensity too quickly. It’s been helpful to reach out to Nora, who beat me to finishing the program, to see how she’s progressed in her runs.

For those who are coming back from an injury, but want to come back to a sport, PhysioAdvisor also has a plan for that as well. Additionally, they have tons of other resources for dealing with injury, from stretches for your particular injury, to taping technique. Some of the content is locked for members only, but for a nominal fee you can gain a lot of additional helpful information. I haven’t bought a membership yet, but I may to see if there is some extra helpful information for my elbow.

Well, in the words of my Welsh co-worker, there you have it and there you are. Hope you have a great weekend!

Questions: Have you had to come back from injury after an extended period of time? Are there any programs out there that you love, whether it’s a marathon training plan or a HIIT workout? Any fun weekend plans?

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7 thoughts on “Friday Favorite: Return to Running

  1. Glad to see you are making progress, even if a couple set backs. Hang in there.
    We are having a FANTASTIC weekend weather wise here. Going to our home in the country side to fully take advantage of the summer like temps.

  2. You did so well! I hope I won’t need it, but thanks for the recommendation, will certainly keep it in mind.

  3. Thanks for the shout out! This program was so much better than what my doctor recommended–half of what I used to run. I needed a more gradual plan and this was it. So glad I found it through your blog.

    • 🙂 My pleasure! Glad to pass it along. I wish more PTs knew about this program. I wish they knew about any program instead of, “Oh, just gradually work back up to it.”

      • Right! I wish my doctor would have said if I can’t run half of what I used to, I can still do something, just less.

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