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Advice for starting back training..

  • 09-12-2010 2:13pm
    #1
    Simmo39
    Registered Users, Registered Users 2 Posts: 77 ✭✭


    I just need some advice because I'm starting back training in January after a 5 month lay off due to overtrain/injury. Before i get back running on the road would i be better starting off with about 4-6 weeks of core and strenght training to build back up my strenght and ease myself back into it?

    Over the 5 months i focused on my diet as i didn't want to put on loads of weight that I'd just have to work off again and ended up losing 5lbs which is probably muscle mass but ill see when i check my body fat stats in January. If any one has advice regarding getting back training after a break please pass it on.

    Thanks in advance.


Comments

  • #2
    RoyMcC
    Closed Accounts Posts: 2,567 ✭✭✭RoyMcC


    Hate to see genuine questions drop off the first page. Fortunately I can't speak from experience, but I think much will depend on the type of injury - if it's an overuse injury it'll be lower limbs.

    I honestly don't see why, if you're now injury-free, you can't get straight back into easy running. By all means throw in some core work - that's always worthwhile in any event.

    You know yourself to take it gradually and build in rest days until your body gets used to the idea again. You've done well on the weight front - I'd be a fat(ter) pig after doing nowt for five months. That will all help you get back to where you were before.

    Good luck


  • #3
    Simmo39
    Registered Users, Registered Users 2 Posts: 77 ✭✭Simmo39


    Thanks RoyMcC, I'm not going to rush into it, just really looking forward to get back training again and get the endorphin bounching around my body agian. The positive I'm talking from my layoff is i learned how to play the guitar which i never had time to do before :D but's that's going to be put aside in January..

    Thanks again.


  • #4
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Before your injury what was your weekly mileage? I applaud your approach to coming back very slowly from injury. It is something that i feel a lot of runners dont do and just jump back into it. While i do agree with a bit of core i dont think you should completely ignore running. Main thing is start low and build very slowly even if it just 10 miles a week and build every 2-3 weeks by five or ten miles till you get back to your normal mileage.
    Remember running will also build the muscles that are specific to the activity that core work solely may not

    Best of luck with your recovery


  • #5
    Simmo39
    Registered Users, Registered Users 2 Posts: 77 ✭✭Simmo39


    ecoli wrote: »
    Before your injury what was your weekly mileage? I applaud your approach to coming back very slowly from injury. It is something that i feel a lot of runners dont do and just jump back into it. While i do agree with a bit of core i dont think you should completely ignore running. Main thing is start low and build very slowly even if it just 10 miles a week and build every 2-3 weeks by five or ten miles till you get back to your normal mileage.
    Remember running will also build the muscles that are specific to the activity that core work solely may not

    Best of luck with your recovery


    Hi ecoli, well I think im learning from my mistakes as I'm new to triathlon and i went straight into my training to much to soon hence the overtrain, i was running about 30/40km and cycling 150km a week (which might not sound alot) but most of this was at LT pace so i want to build up slowly and get a good periodization structure to my training so i dont make the same mistakes again.

    Thanks for the advice, roll on January!!


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