Some of you may remember I took up beginning running back in September. Towards the end of it (early November) I suffered an ankle injury and had to stop to let it heal. I haven't run since then, which has been at least a month. Should I be able to pick up where I left off? (two fifteen minute runs per session)
I stopped running for a while...
- Thread starter Steve
- Start date
If you don't think your ankle is really at 100%, but you're good enough to excersie on it, I would say go for something like an elliptical for a couple weeks. See how your ankle feels after using that, then step up to the high-impact jogging/running if it feels good.
alkemyst
No Lifer
- Feb 13, 2001
- 83,769
- 19
- 81
I posted the best way a while ago.
What you want to do it make sure you have the right nutrition first. Get some decent clothes...drymax/coolmax/etc are WAY better than heavy cotton that just sticks to you.
A great pair of shoes is a requirement. Think of how they feel rather than the namebrand. Don't neglect good socks.
Now make sure you stretch...nothing will get in the way of a comeback than an injury.
Now once all that is done...you are probably feeling good already. Find the meanest biggest dog in your neighborhood. Piss him off real good and then open his gate.
You will be running in no time.
What you want to do it make sure you have the right nutrition first. Get some decent clothes...drymax/coolmax/etc are WAY better than heavy cotton that just sticks to you.
A great pair of shoes is a requirement. Think of how they feel rather than the namebrand. Don't neglect good socks.
Now make sure you stretch...nothing will get in the way of a comeback than an injury.
Now once all that is done...you are probably feeling good already. Find the meanest biggest dog in your neighborhood. Piss him off real good and then open his gate.
You will be running in no time.
I think the best suggestion so far was the walking. Try walking then jogging for 2 minutes, then walk for 4 minutes, then jog for 2 minutes, etc. etc. Until you finish the desired distance. Make sure you really stretch out your ankle and have some good basic running shoes. I run 7 miles a day, sometimes for 10 days straight before I realize I haven't taken a day off and the most important thing is to have a good basic running shoe that isn't worn out.
Bateluer
Lifer
- Jun 23, 2001
- 27,730
- 8
- 0
Sounds like the words of a non-runner to me. Running is one of the best exercises you can do.
The human body is a naturally evolved running machine. In fact, our ability to run upright for greater distances is one of the key factors in human evolution.
To the OP: It would depend on the ankle injury you suffered. I'd start off slowly, possibly on an elliptical glider. If your ankle feels alright, then transition to shorter runs, progressively moving to longer runs.
Clothing, meh. For most casual runners, the simple clothing you can get anywhere is fine, so long as its light weight and breathes easy. No need to spend a ton of money if you're just running local 5Ks.
Socks, on the other hand, get some good socks. I used to get serious blisters on my feet, often multiple blisters on top of each other. Then I purchased some Thorlos running socks, one of the best items of running gear I've bought in a long while. They've got more padding in the ankles and around the balls of the feet, very beneficial.
On the subject of shoes: The best thing you could do is seek out a professional running store and have them fit you. Bring your old shoes in so they can analyze the wear patterns, they'll have you run on a treadmill so they can observe your stride, etc. They'll hook you up with a good pair of shoes for your unique feet. Most shoe makers have dedicated lines of shoes for pro runners that you usually won't find at your common shoe stores.
Originally posted by: Bateluer
Sounds like the words of a non-runner to me. Running is one of the best exercises you can do.
The human body is a naturally evolved running machine. In fact, our ability to run upright for greater distances is one of the key factors in human evolution.
To the OP: It would depend on the ankle injury you suffered. I'd start off slowly, possibly on an elliptical glider. If your ankle feels alright, then transition to shorter runs, progressively moving to longer runs.
Clothing, meh. For most casual runners, the simple clothing you can get anywhere is fine, so long as its light weight and breathes easy. No need to spend a ton of money if you're just running local 5Ks.
Socks, on the other hand, get some good socks. I used to get serious blisters on my feet, often multiple blisters on top of each other. Then I purchased some Thorlos running socks, one of the best items of running gear I've bought in a long while. They've got more padding in the ankles and around the balls of the feet, very beneficial.
On the subject of shoes: The best thing you could do is seek out a professional running store and have them fit you. Bring your old shoes in so they can analyze the wear patterns, they'll have you run on a treadmill so they can observe your stride, etc. They'll hook you up with a good pair of shoes for your unique feet. Most shoe makers have dedicated lines of shoes for pro runners that you usually won't find at your common shoe stores.
I think the most important thing is technique, and you provide sound advice. There's is a right way to run, and there is a wrong way. Also you have to consider genetic factors as well. Not everyone is meant to run. But I do agree there is no exercise as good as running.
InflatableBuddha
Diamond Member
- Jul 5, 2007
- 7,416
- 1
- 0
Yep, the walk/run program is the only way to go. I have done this numerous times coming back from various injuries over the past 10 years. There are many variations, but this one was recommended to me by my sports med doctor:
Good luck!
One month is not long enough. Give it another month of healing and you will be fine. Start running now and you risk re-injuring the ankle and this will require another two months of recuperation.
- Aug 22, 2001
- 32,286
- 33,102
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Capt Caveman
Lifer
- Jan 30, 2005
- 34,543
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Bad advice. It varies based on the extent of the injury.
As others have suggested alternating jogging/walking is the best means to get back into it. Slowly reducing the walking breaks as your endurance and muscles recovers. Let your body dictate things.
If your ankle starts to hurt - ice, elevate and rest for another week.
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