Over the past couple of weeks, I’ve slowly, carefully returned to running. I started with run/walk intervals on the treadmill, then took those intervals outside to my beloved trails. Before I share the lessons learned on my break from running, here’s how the week in workouts went.
Sunday: Walk 4 miles, Strength- Stretch-Sauna
Monday: Walk 4 miles, trail run/walk 3 miles
Tuesday: Walk 4 miles, Strength + Core
Wednesday: Walk 4 miles, trail run/walk, 3 miles
Thursday: Walk 4 miles rest day
Friday: Walk 4 miles, Treadmill run/walk intervals, 30 minutes
Saturday: Walk 4 miles, Strength-Stretch-Sauna
Lessons Learned On My Break From Running
For those of you just joining me, I’ll back up a sec. I was diagnosed with pneumonia early in January and essentially coughed my way through November and December as well. I have been recovering ever since. Running and pneumonia don’t really mix so I focused on other things.
Walking
We’ve had a walk streak going since the onset of Covid back in March of 2020, when the world essentially shut down. Our official 4-year walkiversary is actually this week. There are days when I walk more or less, but for the most part, we cover 4 miles outdoors every day. I’ve been able to keep the walk streak going through my illness.
Cycling
When I felt well enough, the stationary bike served up a decent cardio workout. I started with easy, short rides, just 10 minutes to start, then carefully added hills and sprints. Gradually I lengthened the rides to 15, 20 and then 30 minutes. Nothing crazy or extreme by any means. I don’t get the same endorphin rush on the bike as I do from running, but it’s something and a great way to build back.
Strength Training
I’ve trained with free weights consistently for the past 30 years. When running is my top priority though, I tend to limit heavy lifting to once a week, and even then it’s not “that” heavy. During my recovery, I’m lifting heavy 3x/week and pushing my limits to the point I need a spotter. I’ve shared in previous posts the progress I’ve made on the bench press. I’m as strong now as I was in my 30s.
Yoga and Stretching
There was a time when I was really good about stretching and foam rolling after every run. I also attended a couple of yoga classes consistently, every week. Recently though, other than a couple of perfunctory post-run cooldown stretches, I’ve been pretty lax. During my recovery I’ve refocused on yoga, stretching and mobility.
I’m back on the trails now, still doing run/walk intervals and taking it easy. I refuse to put pressure on myself to return to a certain pace by a specific date. Running is all about joy for me now, as it has been for quite awhile.
So what have I learned?
While my heart and lungs are handling the cardio aspect of running pretty well, my body is no longer used to the high impact nature of it. Even on soft trails, I really notice the pounding, especially in my knees. Hopefully my body will adapt. Running is hard! But we knew that.
Taking the time to stretch and work on mobility has really paid off. My range of motion has improved significantly.
Building and preserving muscle mass is SO important, especially as we age. I’m so grateful I’ve been able to build back strength pretty rapidly. I really do love the challenge of lifting heavy.
A break from running always gives me perspective. It reminds me to never take anything for granted and to be grateful for what I CAN do.
For tips on how to safely return to running after injury or illness, check out my interview with Olympian, 70.3 World Champion, and Elite Masters Runner and Coach, Joanna Ziegler.
How was your week? Have you had to build back after a running hiatus? What did you learn about yourself?
I’m linking up with Kim and Deborah for the Weekly Run Down. Join us!
Been there myself this past year. It is not easy to come back to running but always worth it. I always focused more on strength and mobility when I was not running as much. That is always beneficial for any of us. Glad to hear you are feeling better
Your summary at the end nails it. A forced time-out from running can be so eye-opening.
I’m so happy to hear that you are back on the trails!
I admire how you are sticking to your daily walking routine. There must be many times when you think “I have no time for this” but you have made it to a priority. Fantastic job.
I’ve had to focus on what else I can do for the past few months. I’ve really come to crave a good strength workout in a way I could never have imagined before.
I’m glad you are feeling better — you’re lucky to have a good trail out your backdoor!
You recovered in a smart way. Glad to hear you see back to the trails.
Yes in other things to stay in shape. I went to the gym, biked and then a lot of walking.
I still only run walk and I’m ok with this slow pace. It makes me happy to run and race.
Love your walking streak and that is great about your strength gains! Do you think you will keep that up as you continue to build back your running? I focused more on strength during my last injury and now am having trouble trying to increase my mileage and keeping up with my strength workouts.
I had to take a long break from running due to injury and when I started back my knees weren’t happy. It made me nervous. I kept at it though and started foam rolling my quads and calves after every run and the knee pain finally subsided!
Glad you are getting back to what you love!
My two sabbaticals not only reinforced how much I love running, but they also confirmed that running (for myself, at least) doesn’t need to be my one & only. I grew to really appreciate the simple act of walking (and seeing the sunrises, almost daily), and we all know my love for biking now. And, I kept up with my strength training through it all, so that was also a much-loved constant. The build-back was actually fun, probably due to the fact that my cardio endurance was still strong & my attitude kept me focused on the big picture:-)
I’ve taken many breaks from running over the years due to pregnancy, surgery, and yes, injuries. One thing that always stands out to me is how much I love running and am so grateful when my body lets me get back to it. We all run for different reasons but bottom line, it’s what we love to do.
That’s great that your lifting is going so well and you’re seeing great progress. Being as strong as in your 30’s is no small feat!
It’s good to hear that you’re back to easing into running. I’ve “been there, done that” many times and have found starting back with walk/run intervals to be the ticket to successfully running again. I’m on a running break right now because of my back, but I’m not sure when I’ll start up again even if my PT gives me her blessings. I need recovery time from my bike rides and adding in a run will only delay that. With bike races on the docket, that needs to be my focus at the moment. Plus my back feels great while I’m riding AND getting my distance cardio fix.
Every time I’m forced to take a break from running, I realize that non-running life feels kind of ‘flat.” I mean I can go to the gym, lift weights, get on the bike or stair climber and it’s all fine, but nothing really excites me. I’m glad you’re getting back into it! Just in time for some beautiful running weather- if you have to miss a couple months, January and February seem like good ones.
You definitely look joyful in the running photo!
I’m coming back from running, too – I had an injury so I’m trying to celebrate my return and also not take it too crazy. While I was on a “break” I did some cycling and some slight weights (I have some kettlebells but since my leg was injured I tried to just do arms/back/core workouts). The first run I had back I felt so great emotionally – you look happy, too!
That is great about your strength training and that you’ve been pushing it. You do look strong and healthy! I couldn’t agree more about building and maintaining muscle mass, so important for function and quality of life and anything we might want to be able to do that requires strength and resilience (such as running!).
I’m glad you’re back into running, but I can imagine it’s really hard to get back after a long time away from it. I hope you’ll feel it gets easier and that your body can handle it. Your strength training should help with this! Your trail looks really nice!
You’ve been so smart in your return to running. I’m glad your back at it and feeling better!
That walk streak is impressive. I do enjoy walking! I’ve had to restart running many times, and most recently it happened last year. I hope this year will go much better for both of us!
It’s been quite a tough fight back for you, and you’re doing amazing. I’m sorry it’s been so hard, and I do hope you are able to adapt as you continue to come back.
Great lessons! Thanks for sharing. Running should most definitely be joyful. A coworker of mine who joins our weekly office 5k was saying how much she hates running and I told her she shouldn’t do it! There are so many other types of exercises out there- find something you love to do!
Great data about the strength training and stretching. I had a very patchy year last year and even though I am back running now and training for a half marathon, I’m very much distance matters time doesn’t, even more than before, and my physio exercises are helping me run more efficiently and comfortably. My last bout of Covid made breathing difficult when exerting myself so can empathise with that.