It Takes Time to Heal
I’ve been here before, several times in fact. I’ve had at least three instances since 2011 where I’ve had the same reoccurring spinal injury sideline me from running only to work my way back within a few months. Each time I saw either a physical therapist or sports chiropractor to help get me back to running, but here’s the thing, I probably wasn’t letting my body fully heel before attempting to make my comeback.
The Comeback Plan
My most recent physical therapist was great in reining me in and reminding me to give my body time to heal. She also reminded me that the healing process takes time, possibly up to a year. When I graduated from PT in mid-July, I had her blessings to start running again as long as I go slowly using run/walk intervals. In the past, I started by running a mile, then two miles, etc. until within a few weeks I was back to running at least five miles whenever I went for a run.
While visiting the farm earlier this summer, I started my comeback with run/walk intervals. Fast forward six weeks and my running segments have been feeling really good and I’m encouraged with how easing back into running has gone so far. Now that I have six weeks of 2-minute run/4-minute walk intervals under my belt, I will move to 3-minute run/3-minute walk next month. I have zero desire to overdo it and plan to stick with each new ratio 0f intervals for a month as I move toward running exclusively.
Mid-July through August – 2-minute run/4-minute walk intervals
September – 3-minute run/3-minute walk intervals
October – 4-minute run/2-minute walk intervals
November – 5-minute run/1-minute walk intervals
December – running exclusively
Complementing with Cross Training
Of course, I will continue to keep cross training as an integral part of my training plan. I’m convinced that focusing on strength training has been a huge in part of staying relatively healthy during the decade when I was running several marathons per year. During the last three years I have brought cycling into my training plan which has helped complement my cardiovascular training without putting additional wear and tear on my joints.
My Promise to Myself
Here’s hoping my body will continue to respond positively to my gradual reintroduction to running – I promise myself that I will listen to my body and take a step back if necessary. I will continue to respect my body’s limitations and not push it beyond its current abilities. The goal right now is much more than to simply get back to running, it’s to get back to running with a body that is strong and fully healed, one that’s not susceptible to reinjury.
Questions:
- • Do you have any reoccurring injuries that continue to plague you?
- • Do you or have you used run/walk intervals as part of a rehab program?
- • What other forms of rehab have you used?
I am with you on taking the comeback very slowly. I started with 3:1 intervals but will see how it goes. Good luck to both of us!
Yes, cheers to a full recovery!
Glad to hear you are well on track to recovery. I know I went through a period of time where every few months I’d get a slight pull/tear either on my calf or hamstring. I realised that
a – I was trying to always run faster and/or longer than my last run
b – I wasn’t stretching post run
c – I was (like you) trying to get back too quickly after my injuries.
Although I didn’t incorporate walking into my regime, I did recognise the importance of ‘easy runs’ to let my body recover after reading 80/20 Running. So with that and stretching after runs has meant I’ve been injury free now for two years plus.
Fingers crossed your recovery is complete soon.
Andy Waring recently posted…Stationary Bike Cross Training for Runners
Thanks, Andy! You remind me that I need to get better about using my foam roller and stretching after my run/walk intervals, especially as I ramp up the running. I was very good at doing both prior to my injury, but have gotten out of the habit. I need to retire so I have time to do all the things I want to do. 😉
I was never an interval runner. But I also have always walked during races and runs.
What I found this summer is that intervals (30:30 or 45:30) has allowed me to run longer and not tire.
Of course, my pace is 13-14 but I really don’t care.
This way I am sure that I will not get injured and I am not exhausted for the rest of the day.
I think it’s always worthwhile to try new approaches to our training. It’s great that you’ve found something that’s working for you!
Cheers for taking your time on recovery. The thing is that running is always there, so why not do recovery right and take your time? Of course I understand the temptation to rush back in (and would probably do it myself) but we’re looking at the big picture. Up to a year of recovery could mean many more years of injury free running instead of a few months of running & getting injured again.
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Thanks! It’s tough, but I know it’s the smart thing to do.
I’m glad you’re on track for recovery! I think the slow/gradual approach should be better in the long run–definitely easier said than done, but better to fully heal than to have to do this all over again! Hope you’ll be completely injury-free soon! <3
Thanks, Farrah!