Regaining Stamina After Injuries / Break | 80/20 Endurance

Regaining Stamina After Injuries / Break

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  • #9231
    alancraig
    Participant

    In the past year, I’ve completed 2 marathons and was in the best running shape of my life. However, I’ve dealt with 3 separate foot injuries over the past 4 months. One was due to a mechanical imbalance, which I was able to correct by working with a PT and continuing to do the prescribed exercises on my own. The second injury occurred about 6 weeks after I had returned to running. This one was my fault – not warming up properly and pushing way too hard on hill sprints. The third took place a week before I was going to start running again following the second injury. I dropped a weight on my toe (other foot) in the gym and this cost me another 3 weeks.

    Over the past 4 months, I’ve missed 9 weeks of running. Everything is good now and I’m all clear to run. But I’m sure that I’ve lost a ton of running stamina. Do you have any suggestions on returning to running after a break like this? At this point, I’m not sure about my training zones or intensity balance. Should I just go by perceived effort for now and keep everything easy? Or would small doses of speed work be helpful? Any suggestions are greatly appreciated. Thank you.

    #9239
    David Warden
    Keymaster

    Alan,

    Rough injury period for you, glad you are back!

    I’d recommend the following:

    Week 1
    – No intensity just Zone 1-2
    – No more than 3 hours of running in total
    – Longest run is 1 hour, but 6 x 30 minutes is even better

    Week 2
    – Add Zone 3, but only up to 3 minutes at a time
    – No Zone 4 or 5
    – No more than 4 hours of running
    – Longest run is 1.5 hours

    Week 3
    – Open throttle

    David

    #9246
    alancraig
    Participant

    Thanks David. Would you use the same zones as before? At least for now, running at the same heart rate results in a slower pace / power. And if I use the same pace / power as before, it results in a higher heart rate.

    #9262
    David Warden
    Keymaster

    Alan,

    HR changes very little when fitness is lost. The output/outcome for a given HR does change, but HR itself is fairly stable given a set of environmental conditions.

    So, rely on HR for the next 2 weeks, using our “old” zones, then in week 3 you can do a formal test of HR, Pace, and Power.

    Note that your Pace and Power zones will change rapidly as you gain fitness quickly, but testing every rest week is enough.

    David

    #9271
    alancraig
    Participant

    Woah…that was slow. Probably 1:30/mile slower than before at the same heart rate. Good workout though. Feeling strong. Hopefully the stamina comes back fairly soon.

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