How to start running again?
I'm looking for advice.
At the beginning of May, I started a 10k training plan. I've got a 10k in 53 days. Then I injured myself and I had to stop running at the beginning of June. I haven't been able to run since then, but I'm in physical therapy now and hope to be cleared for running again by the end of September.
I was a very slow 5k runner when I started 10k training - my best 5k was 50 minutes.
When I start running again, after a 4 month break (sob), do you guys think I should start with a 5k plan? Or should I restart the 10k plan? I'm not super worried about the race, since I can always walk it which is better than not doing it at all, but I'm not sure what the best way to get back into running will be. I have been maintaining my activity level these past 4 months, just no running - mainly yoga, pilates, strength training, and other random fitness classes. Some walking, but not as much as I should have done.
VSG with Dr. Salameh - 3/13/2014
Diagnosed with Binge Eating Disorder and started Vyvanse - 7/22/2016
Reconstructive Surgeries with Dr. Michaels - 6/5/2017 (LBL & brachioplasty), 8/14/2017 (UBL & mastopexy), 11/6/2017 (medial leg lift)
Age 42 Height 5'4" HW 319 (1/3/2014) SW 293 (3/13/2014) CW 149 (7/16/2017)
Next Goal 145 - normal BMI | Total Weight Lost 170
TrendWeight | Food Blog (sort of functional) | Journal (down for maintenance)
Hi Gwen,
I think to be safe for your body you should start with the 5 k training. You can do the couch potato to 5 k app on your cell phone if you have a smart phone. I used to do a lot of run/walk before surgery. Just take your time as you come back and before you know it you will be back to running.
Bonnie RNY 2/11/15 by Dr. Takahaski
5'3" SW 230 pounds, GW per Dr. Takahaski 150 pounds, CW 132 pounds (10/1/17)
BMI 19% Bod Pod test 1/29/17 13.1 mile half marathon, 1 hour 59 mins (8/21/2017)
I would take it slow. Train for a 5K and run the 1st 5K and walk the 2nd. Or do run/walk intervals the whole 10K.
I know our hip pain is different but doing leg swings before and after my running alleviated much of the hip pain I was having. I work about 3-5 sets of 10 leg swings into my .5 mile warm up walk. I also do the same amount of heel raises.
I have a 10K on Halloween morning. Sounds like yours is the weekend before.
Surgery Date 04-22-14 HW 2011 388(lost 60lbs on WW, regained 40) Surgery Consult Weight 1/10/14 - 367 SW 357 - CW 9/15 210.
Stalls are your body's way of telling you not to get too cocky.
5K - 1st 59:00(9/14) PR 33:45(9/15)
10K - 1:14(10/15) 1/2 - 1st 3/20/16
If it were me, I'd be afraid of injury so I'd go with the 5K program. I think the best way to get back in to running is run/walk. Start walking and make a goal to run for a certain amount of time (whether it's one minute or 8 minutes) and take walking breaks when you need it. You can work on speed later if you even want to, but my main focus would be endurance...trying to go as long as possible without walking. Good luck!
Lanie; Age: 43; Surgery Date (VSG): 8/12/14 w/complications resulting in RNY next day;
Height: 5' 6" SW: 249 Comfort Zone: 135-140 CW: 138 (10/13/17)
M1: -25 lbs M2: -12 M3: -13 M4: -7 M5: -11 M6: -10 M7: -7 M8: -7 M9: -3 M10: -8 M11: -4 M12: -4
5K PR - 24:15 (4/23/16) First 10K - 53:30 (10/18/15)
on 9/6/15 10:40 am
Walk- run then run/walk is my best advice as a certified personal trainer... don't do anything that hurts .. stop if it hurts at all .. and vary your sneakers and your workouts so you don't overuse the same muscles and impact points .
I try to run seven miles alternated by rollerblading /speed skating fifty miles or so depending on the time I have . One or two days a week i have NO Time so I get a rest too.
I'm about 20 years older than you, and with that perspective, a weight of 175ish is the highest weight that I would run - the long-term condition of your joints - ankles, knees, hips and back will have more to do with your fitness level that The Biggest Loser shows. I ran at that weight and wish I had waited - low impact is important. As a mechanical engineer I think that most people who have been heavy for a considerable amount of time (perhaps not you, but me), already have compromised their joints to some degree and need to be very careful to avoid trouble down the road. That includes running with people who know what they are doing and can advise on gait and pace, and shoes that are appropriate for your height, weight and shoes that are replaced before they are worn out.
Have you been weight training?
Best of luck
Sharon 
