Building Up Road Milage

DULLAHAN2

Hi Guys I put my back out in January so had to take January off, i started back in feb and was up to 20 miles per week, have gotten sick and just had an operation so i am out for another 4-6 weeks and my running hopes for this year are all messed up.

When i go back to running should i start doing 20 miles per week? and add a couple of miles extra per week. I want to get up to running 40 + miles per week by end of year.

RayCun

No way!
Start back very easy, with slow runs of 2 or 3 miles, and build back up gradually.

DULLAHAN2

RayCun wrote: »

No way!
Start back very easy, with slow runs of 2 or 3 miles, and build back up gradually.

Should i aim for no more than 10k races around august or september. or should i just keep running with the aim for races in the new year. I reckon all going well i should be back to running mid april, 3-4 weeks of easy running then train for a race. Would this approach be the best way to get back running?

RayCun

I haven't come back from injury myself, so take all this with a pinch of salt, but...
If you're out for 4-6 weeks, I'd guess it would take about 2-3 weeks to get back to where you were. The important thing is to listen to your body. Start up easy, build up gradually, don't give yourself any deadlines. When you do get back up to speed, then you can decide what your goals for the rest of the year should be. There's no point in putting yourself under pressure and rushing back too quickly.

huskerdu

RayCun wrote: »

I haven't come back from injury myself, so take all this with a pinch of salt, but...
If you're out for 4-6 weeks, I'd guess it would take about 2-3 weeks to get back to where you were. The important thing is to listen to your body. Start up easy, build up gradually, don't give yourself any deadlines. When you do get back up to speed, then you can decide what your goals for the rest of the year should be. There's no point in putting yourself under pressure and rushing back too quickly.

+1.

I know you must be frustrated, but it is way to early to have a detailed plan.
of what you will be fit for after you start running again.

You have no choice but to take it at its own pace.

You haven't said whether the operation will affect your running in any way or how serious it is, but all you can do is start slowly, listen to your body and when you are back to a fitness level you are happy with, plan then.

DULLAHAN2

huskerdu wrote: »

+1.

I know you must be frustrated, but it is way to early to have a detailed plan.
of what you will be fit for after you start running again.

You have no choice but to take it at its own pace.

You haven't said whether the operation will affect your running in any way or how serious it is, but all you can do is start slowly, listen to your body and when you are back to a fitness level you are happy with, plan then.

I had my gall bladder removed and some exploration surgery done while they were at it. Frustration is not the word, i was only getting back into running the way i was before Christmas before i put my back out. I will have to take it easy i am afraid you advice has been noted. Thanks