Running Post-op: First Steps Plan

I tore out of the gate with a burst of motivation to run again.  Almost as if I woke up one day and decided, this is it.  No more fear, no more wishing...drove to a trusted shoe store, got fitted and took off.  I realize that wasn't the best approach, however I've been cautious the entire time.  Most days my body would like to go a bit farther, but when i sense the limit approaching I stop. 

If you're considering a return to running post-op but not sure where to begin, here's some advice I've been given from a trusted source.  Also, a very similar plan is here that you can follow until you work up to a 30 min run.  Keep in mind, most injuries happen when people start off too aggressively.  Take your time, it's worth the healthy pain free days ahead!

Start intervals of walk a minute, jog a minute for about 30 min total.  Slowly work your way up to longer jog time with one minute recovery.  For example, jog ten minutes then recover by walking a minute and repeat twice for a total of 30 minutes.  I always walk the first and last 5 minutes of my run, it just makes sense to me.  Over time the goal is to reach a comfortable 30 min run.  Once that goal is reached you can begin to increase speed, etc.

I'm proud of myself to say that when I look at this plan, I am almost exactly where I should be in the process, peppered with a few overly ambitious days in the mix:)  I'm jumping in at week 5, keeping this plan tacked on the fridge.  I'll continue to let you know how it goes.  It's nice to be posting regularly again, especially with fun and exciting goals!

Here's another great article I came across on Runner's World about a first steps plan after recovery.

Happy Healing,
Vanessa