Injuries really humble you.
In May I did a 95 mile week, in June I ran Grandma’s Marathon in 3:12 in very hot conditions, and my total mileage since July has been whopping 27 miles! That’s less than half of what I usually run in a week!
If you’ve been following along, you know I injured my hip flexor after running the marathon (I still don’t know how.), so I have been on the mend since. I think I am finally healing! I have done four 1 mile runs with no pain and then today’s run/walk with no pain. I know it is going to take some time to get back to 90+ weekly miles, but I am happy that things are finally progressing in the right direction.
The first four runs back, I mostly ran continuously for 1 mile. I did take one or two walk breaks on all of them, but they were pretty short. This is an okay method to run to running, but my gut told me I should take a different approach.
After having Cullen, I waited four weeks before I started exercising again. My first “run” back I can hardly say was a run because I walked way more than I ran, and I probably only ran for 0.25 – 0.5 mile. I really listened to my postpartum body during this time, which was huge in my ability to return to running without any injuries. After that first run, I slowly increased the time I ran and decreased the duration of the walk breaks. Within a few weeks, I was able to run 3 miles without stopping. You can read more about my return to running after a c-section HERE.
Overall, I think my run/walk approach after having a baby was a smart move, so I am going to try the same thing after being unable to run for the past 3 months. I have decided that I am going to continue to do a run/walk pattern to build back up to continuous running. This morning I ran for 3 minutes at a time with about 1 – 1.5 minutes of walking. I honestly didn’t even time my walk breaks; I just went on feel. I would stop running, catch my breath, and then start up again.
I had no pain or discomfort in my hip flexor, and it wasn’t until the very end that I felt the presence of my hip flexor again, which means it was starting to get fatigued. This workout boosted my confidence that I am on the mend, and the chiropractor I am still seeing also seemed optimistic I am on the road to recovery.
Next time I plan to run for about 4 minutes and continue to take the 1 – 1.5 minute walk breaks. I’ll add time to each running segment and hopefully things will progress nicely from there. I’ll be sure to let you know how it goes!