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Emergency fitness help! Coming back after an injury...

#1
I have now recovered from a back injury which has taken about 4 months to sort out. Went out to test my running fitness today, ran 2 miles in 18 mins (not going full pelt but not slacking either)... BAD!

Before my injury I could comfortably run a 10:30 1.5miler. My AOSB (B) is at the start of march. Help me fastrack back to my old fitness levels!

Willing to train like an absolute motherf*cker. Press ups and sit ups are not a problem. Advice from all you racing snakes please!

J.
 
#2
A few weeks training and you'll be back to original fitness. Just don't overtrain, was it the marathon schedule that injured you?
 
#3
An acceptable level of fitness will take a few weeks. No point in doing double to think it will halve the time. Do a 5 mile run each day at most and speed walk round town.
 
#4
Nah it wasn't the marathon training.. bit of a bad fall in due to an over zelous judo black belt gave me some back pain (don't tell the medical officer lol). Its sorted to the level I can start training properly again though. The last few months I have just been doing slower longer stuff, so my endurance is pretty good, having little problem with half marathon distance, but my speed is shite.

J.
 
#5
JayCam said:
Nah it wasn't the marathon training.. bit of a bad fall in due to an over zelous judo black belt gave me some back pain (don't tell the medical officer lol). Its sorted to the level I can start training properly again though. The last few months I have just been doing slower longer stuff, so my endurance is pretty good, having little problem with half marathon distance, but my speed is shite.

J.
Don't be kamikaze. we all want to get back to where we were as soon a we can. So we overtrain or strain or do something stupid that sets us back and that will have to be paid for over the years.
Take it from bitter experience that the word is PATIENCE, no matter how frustrating is is now.
 
#6
Just had some very good rehabilitation off proper Army Rehab specialists and they say dont rush back into things take it easy and build back up....ie get on some lightish weights and do a walk run programme of about 30 minutes. Increase it every day from say walking 4 minutes to 1 minutes jogging, next day 3.5 walking to 1.5 jogging over that 30 minute period till you can easily un the whole 30 minutes free from pain. Then increase the pace and add a bit of weight.

Dont be too eager to go too fast too soon or you will just break down again or cause injuries to other parts of your body.
 
#7
The_IRON said:
Just had some very good rehabilitation off proper Army Rehab specialists and they say dont rush back into things take it easy and build back up....ie get on some lightish weights and do a walk run programme of about 30 minutes. Increase it every day from say walking 4 minutes to 1 minutes jogging, next day 3.5 walking to 1.5 jogging over that 30 minute period till you can easily un the whole 30 minutes free from pain. Then increase the pace and add a bit of weight.

Dont be too eager to go too fast too soon or you will just break down again or cause injuries to other parts of your body.
Thanks for the advice guys. My fitness has not been retarded to the level that I need to use a run/walk program, I can still comfortably run 5+ miles its just my times that are sucking.

I have taken the overtraining advice to heart. It's something I always said I wouldn't do, but thinking about it, I have done 5 runs in the last 7 days and 3 of those were interval sessions.

Going to take a running rest day today and work on abs and a bit of push ups. Then hit the pavements again tomorrow.

Slow and steady. Good advice.

I guess if need be I can call Westbury and ask for another month because my training has been interupted or something.

Cheers!

J.
 
#8
JayCam said:
The_IRON said:
Just had some very good rehabilitation off proper Army Rehab specialists and they say dont rush back into things take it easy and build back up....ie get on some lightish weights and do a walk run programme of about 30 minutes. Increase it every day from say walking 4 minutes to 1 minutes jogging, next day 3.5 walking to 1.5 jogging over that 30 minute period till you can easily un the whole 30 minutes free from pain. Then increase the pace and add a bit of weight.

Dont be too eager to go too fast too soon or you will just break down again or cause injuries to other parts of your body.
Thanks for the advice guys. My fitness has not been retarded to the level that I need to use a run/walk program, I can still comfortably run 5+ miles its just my times that are sucking.

I have taken the overtraining advice to heart. It's something I always said I wouldn't do, but thinking about it, I have done 5 runs in the last 7 days and 3 of those were interval sessions.

Going to take a running rest day today and work on abs and a bit of push ups. Then hit the pavements again tomorrow.

Slow and steady. Good advice.

I guess if need be I can call Westbury and ask for another month because my training has been interupted or something.

Cheers!

J.
I was at a very good army/inter service standard of running and did exactly the same(sub 7 minutes for the old BFT in my youth), thats now why Im fcuked in my late 30's and why the Rehab PTIs said i should of done walk run programmes and build back up when i was younger instead of straight back to 6 milers and at the same level. Looking back these guys are spot on.
 
#9
[quote="The_IRON]sub 7 minutes for the old BFT in my youth[/quote]

Wow! Thats impressive! :!:

Rehab PTIs said i should of done walk run programmes and build back up when i was younger instead of straight back to 6 milers and at the same level. Looking back these guys are spot on.
Cool. I will take it easy. I guess having to ask westbury for more time is far far preferable than picking up an injury.

Thanks for putting this stuff in perspective.

J.
 
#10
ARGH! I've gone and done exactly what you have all been warning me of.

Went for a run today and had to stop and come back in because of killer pain in the front of my shins! So bad! Seems the last session was too hard.

:(

Absolutely shit timing!!! Hope it clears up soon. RICE time.

J.
 
#11
W@nker.
There said it. That's for not listening.

Now how are you off for stretching exercises? Sounds like you may not be doing any or enough.
These are vital, believe me. When I was a sprog I scoffed and only paid lip service to this aspect, and paid for it, W@nker that I am.

A few years ago, after my knee wouldn't let me run, I went to an osteopath and in consultation with him started yoga. Now before you all throw up your mitts in horror, taking aside the philosophical aspect, yoga is a very complete flexibility exercise which is beneficial for the body. After that I got back to running half-marathons which I enjoyed without ever being in danger of winning one.

I am not saying that you should do yoga, (though it wouldn't hurt, and you meet some fit birds eager to convert you from your warlike ways, -"yes I need more love in my life"), but I am saying that right now you should pay a great deal of attention to the flexibility aspect to your training.
I am now fifty and still run regularly including a 10/11 miler once a week, but I wouldn't be able to run at all now if I didn't do flexibility exercises and wish like hell that I had done them at a younger age. My hamstrings and back are still suffering from the after-effects of Bergen runs and doing all my running in boots.

If you are doing a lot, and I don't mean only 5 minutes quickly after a run, then please ignore this post.
best of luck.
 
#12
Thanks Dwarf. I do actually stretch but I would be interested to hear if you have any specific stretches for hamstrings, glutes and lower back region.

I stretch for 10-15 minutes or so after my runs, I used to do taekwondo so I still have a fair bit of flexibility but I still get tightness in these areas, (yes before anyone says it im a tight-arrse).

J.
 
#13
There is this interesting conundrum that many people run to *get fit*. In fact running is very hard work and requires you to be fit to do it for any distance or with any regularity. As stated the biggest mistake is over training. In the Army there are real experts in PTIs building up core strength and flexibility in the early weeks and introducing serious running quite slowly. (at least if it is being done properly). For recovery from injury a couple of ideas: Look at aerobic exercise other than running as well - swimming, cycling. Keep off roads as far as possible. Do other exercise as well. Circuits, light weights etc as appropriate. Big up on the warm up / warm down as stressed here. Oddly enough pure running without weight is one thing that a soldier in the field never needs to do. So there is no need to go mad. In the US when Delta began a lot of guys passed selection but then failed the fitness tests before jump training. Different emphasis.
 
#14
Duffdike makes a lot of sense. pay attention.
I will pm you about the stretches and see if I can find some stuff but yes I know a few. Bit busy today as it is a fiesta out here and I am in the nibbling and filling gaps with beer stage. Will get onto it asap.
Good luck.
 
#16
The_IRON said:
Dwarf said:
Duffdike makes a lot of sense. pay attention.
.
I agree, as unless you are fully ready for pounding the roads, you could do yourself more harm than good. There are many other ways to improve your overall Cardio Vascular and body fitness, anyone can run, but can you do the job when you get there?
 
#17
CharlieBubbles said:
The_IRON said:
Dwarf said:
Duffdike makes a lot of sense. pay attention.
.
I agree, as unless you are fully ready for pounding the roads, you could do yourself more harm than good. There are many other ways to improve your overall Cardio Vascular and body fitness, anyone can run, but can you do the job when you get there?
I was being pedantic Charles, its the first post that has made any sense from Duffdike :wink:
 
#18
Been thinking about this over nibbles and home-brew.
I think the first point to realise is that the whole system is inter-related, so concentrating on one or two areas at the expense of others will not solve the longer-term problem. When my knee was giving me old Mother Reilly the quack pointed out that the problem was in my back, which didn't hurt at all. Yet he was right, after working on the whole system I was up and running far quicker than I thought. By correcting the fault I took pressure off the knee which was compensating for bad habits and posture.

I suggest that you look up a yoga/stretching group in your area and go along for a while, they should do one or two complete sessions a week which will be beneficial by stretching your entire body. Though you need minimum two I should say.
Secondly you really need someone who knows how to do a stretch and to come out of it, and how long to hold it, going to a group and having someone instruct you is important, otherwise we can easily do it wrong.
Thirdly if you explain your problem to the teacher/instructor he/she will be able to show you some specific exercises to concentrate on as an adjunct to the general stretching. If not then change group.

At the beginning personal instruction is important, and you should easily be able to fit two or three sessions into your programme, with some extra specific to area stretching on other days.

Finally you should be able to get in some serious letching, as in my experience women outnumber men by a notable factor in yoga groups especially, and most are slim and often good-looking, - get along lad.
Oh and send us the details of the subsequent action, with photos.
 
#19
The_IRON said:
CharlieBubbles said:
The_IRON said:
Dwarf said:
Duffdike makes a lot of sense. pay attention.
.
I agree, as unless you are fully ready for pounding the roads, you could do yourself more harm than good. There are many other ways to improve your overall Cardio Vascular and body fitness, anyone can run, but can you do the job when you get there?
I was being pedantic Charles, its the first post that has made any sense from Duffdike :wink:
Had to happen sometime.
 
#20
Phew, just did the bleep test up to lvl 8 then went on a 2 mile fast jog without pain. Looks like I'm off the hook.. will be VERY careful from now on lol.

J.
 

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