Running Online

Getting Back in Shape After a Layoff

 Some helpful hints to get you back in shape and stay healthy and motivated:

1. Start off short and easy, do not resume where you left off with your previous training program. For example, if you were previously running 6 days per week and 40 miles per week, start back by running 4 days per week and around 15 miles per week. Then if you feel good after that week, consider increasing to 18 miles per week. Continue slowly adding both more runs per week, weekly mileage and training intensity as your body adapts to the current load of training and to you eventually reach the level you left off with your previous training program.
   
2. Increase your running volume slowly, approximately 5-15% per week or every other week. For example, run 15 miles per week for two weeks, and if you feel good after those two weeks, try running 18 miles per week for two weeks, and then assess how you handled the increase. If you are seeing signs of overfatigue or injury, cut back, if not try and stay at that level of training or increase a little more.
   
3. Avoid doing speedwork until you have established a solid base of easy aerobic running. You need a solid base of easy aerobic running to handle the stress of speedwork (i.e. intervals, tempos, etc.). I would say a minimum of six weeks of consistent easy aerobic running before incorporating any speedwork into your schedule. Once you have established a solid aerobic base, begin incorporating 1 speedwork session per week. If after several weeks you are feeling strong with 1 speedwork session per week, then consider adding another speedwork session into your program, but allow for adequate time for recovery between speedwork sessions (i.e. 2 days).
   
4. Work out between 4-5 days per week if possible to start, the added benefits of running 6-7 days per week are marginally smaller. After several weeks of consistently running 4-5 days per week, consider adding another day or two to your program. If you are coming off a long layoff or are a beginner, then begin with only 2-3 runs per week.
   
5. Develop a training plan and program that is tailored to your goals, ability, motivation, and experience. Figure out what you need to do in your training to reach your goals, but considering your past experiences, ability, and motivation.. Going out for a 20-miler one day because one of your friends is going to may not be the best thing for you if you have only been running 15 miles per week. Adjusting your schedule so that you can run with a running partner is fine, but do such within reason and not everyday. Training with someone who is 5 minutes faster then you in a 10k race may be okay for a day or two, but trying to hold onto their faster training pace day after day will eventually just serve to make you worse.