I found a program meant to rehabilitate injured runners, but could be used to train new runners as well.
Running and other aerobic exercises improve physical fitness and longevity, which is great if you need to travel longer distances or exert yourself for longer periods of time.
Thanks!
Recently tore my meniscus, still waiting for results on how bad it is, but I think I’ll have a couple months of PT before doing anything else…
Was getting back into running like a month before it happened, ran a quick mile every morning with a sprint during the last tenth of a mile.
Made me feel way more awake, alert, and productive. My coworker even said I started glowing at work after my runs, it really does wonders!
Hoping this injury won’t cause serious issues, I’ve been having so much trouble sleeping lately from the pain, averaging about 4 hours a night at this point :(
I always reccomend this routine for people who want to get into running:
We run 3 times a week with a day of rest after running. Always start with a warmup stretch and a slow run to warmup for 5-7 minutes then:
1st week: 3x 5mins run at full capacity 5 mins walk; 3x 5mins run 3 mins walk; 3x 5min run 1min walk;
2nd week; 3x 7mins run 5mins walk; 3x7/3; 3x7/1
3rd week; 3x10/5, 3x10/3; 3x10/1
Congratulations, you can now run at a slow pace non-stop! From now do a 1-1,5hr run once a week and 30-50minutes run 2-3 times a week. Focus on slowly improving your speed. That’s it!
Apparently I need to update stretching just for walking and work. Can you please point me to stretches you recommend?
I’m not exactly sure what you need by “stretching for walking and work”?
I’m on my feet a lot and I enjoyed walking before work. I’m recovering from some issue with the foot and ankle, probably a ligament or tendon rupture in the ankle area.
I’m not really qualified for such recommendations so I can’t help you much but maybe books or videos by Kit Laughlin would be of help? He is the best expert on stretching that I know about.
Thanks. I appreciate your honesty and the suggestion.
Been running for a while. These days I run one hour per morning Mon-Fri.
Oh wow this is awesome. Thanks for sharing.
I did try getting into running a month ago. But I overextended which resulted in pain and swelling. I took it as a sign that I had become decrepit and irredeemable but looks like that is normal.
