running again - a simple schedule -
I started running again last week for the first time.
have been walking a lot, but wanted to take my time before running. My physiotherapist gave me a schedule where I have to take it slow. But it gives such a good feeling to run again. Even though it is only for a limited amount of time.
The schedule starts as follows :
day 1: repeat 10-12 times : 1 minute run, 1 minute walk
day 2: repeat 5-6 times : 2 minute run, 2 minute walk
day 3: repeat 5 times : 3 minute run, 3 minute walk
in between the exercising days, take at least one day of rest. After the third day, rest for 2 days.
I will post the rest of the schedule later this week.
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Now that you mention it, I was doing something like that this evening, on the way back from our local mailbox (~3 blocks away).
At ~13.5 weeks post-no-op, I still usually have a little dip-limp at the end of every walking stride, but my slow jogging actually seemed easier and more “normal” and balanced than my walking! Maybe that’s because my quads and knees are strong enough to give me a “bounce” (while my bad foot is still flat-footed) that I can push off while my momentum is upwards.
The good news is that it was fun and didn’t hurt a bit. The bad news is that it was just one more thing that reminded me that I am WAY out of shape from 3 months without any serious cardiovascular exercise. (My ~4-mile bike ride up one of Toronto’s biggest hills earlier today was also a reminder!)
Each of these steps back toward our normal life is a victory! (And there are so many of them!!)
Congrats on running again.
Take it slow and do what your PT has said for you to do. I know it maybe hard to stop once you get going and there is no pain…but you don’t want to over do it and make something bad happen.
Listen to your Body and your PT.
Good Luck and have some fun.
“Slow and Steady Wins THIS Race”
Glad to hear you’re running, but gosh…I was hoping to be doing sub-three hour marathons again by 7 months out!! One minute on one minute off…geez, I can run 10 miles without even thinking about it. Maybe I should just forget running…how are you keeping your sanity? I’m one of those runners who would rather not run than have to go slow. Best of luck!!! Sounds like you have a lot more patience than I do…. MM
Mary Margaret, haven’t you ever had to WORK for anything before? We’re not talking about running to set records, or even to feel the wind in your face, or to see your competitors drop behind you. You’re in rehab from a serious but 100% curable INJURY! Yes, it’s sad, but you might as well cope with it and do your best playing the cards you’ve been dealt. It’s not as if your recovery will go better if you concentrate on your loss, and on the possibility that you won’t have a great recovery — you’ll just add psychological pain to whatever physical discomfort you can’t avoid.
Lots of us have figured out ways to smile, laugh, enjoy ourselves, do useful things, and even have fun while recovering! Join us, please. Concentrate on things you can do, and things you have to do, then start concentrating on physio and stuff you have to do to recover fully ASAP. You’ll be running without thinking about it again, God Willing — maybe in 7 months, maybe in 4, maybe in 10, nobody knows. Do your best, and keep us posted, please.