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How long before i can get back to run fitness?

You lovely people have always been able to answer my questions.......

......that's something i hope never changes!

Here's the latest one....

I have not run for over two months due to shin splints. Now i'm ready to get started again and had my first run on Wednesday this week. It was difficult and my legs have been stiff ever since! Which i quite like actually (because it makes me feel like a triathlete again!).....

How long do you think it will take me to get back to run fitness?

I have been cycling and swimming during my running lay-off.


  • MGMG Posts: 470
    As you state Gaz you've been cycling whilst ayou had a breif running hiatus. This should help you keep some of your running fitness.

    However, as youve found out, you will be a bit sore after the first few outings, this is part and parcel of returning to the fray!!

    I doubt very much if you've lost a tremedous amount, early this year I broke two of my toes which put me out of running for about 6-7 weeks, kept the cycling up though and my run times for 10km went from 39min to 42min, and with some solid speed work on treadmill (a stable eviroment for bringing yourself back from injury) and some cross country work when I was more confident I was back to PB form 4 weeks from returning.

    If you wouldve done nothing during your injury it probably would be a different story. Also depends on if you put on the pounds during your break.........
  • hussler.hussler. Posts: 390
    Depending on the seriousness of the injury, prob 2-4 weeks to get back into the swing of things then possibly another 2 weeks on that to get some speed back.

    Altogether around 6-8 weeks before you back to where you were before....

    Just make sure you dont go too mad to start with and build up slowly.....
  • Jack HughesJack Hughes Posts: 1,262
    Broadly agree with the others, esp. Hussler. However, I might even be more optimistic. Because your weren't necessarily at the peak of your fitness before, your base may have still been improving with the cycling/runs. What you've lost is just a bit of specialisation of the running muscles. So your LT, Cardio Vascular fitness may well be up. You might find that a week or two of not too hard runs, mainly to get confidence and a bit of strength up, then some speed work, and you may actually be better than where you were before. If you have been a good boy and done strengthening sessions in the gym - i.e. working on making sure that you don't get another injury as the volume picks up, then this would be even more likely to be the case.

    Another factor to consider is your weight: if you are lighter/leaner than you were, you will have an advantage, if you are heavier, then the running will suffer a bit.

    Knowing that you runs were already at a lower level than your swims, cycling, will make it easier to get back to that level

    Anyway, there is a lot to be encouraged about.

    However, I would be more concerned with injury prevention, than out and out speed/performance. It would be better to get to Christmas with no injuries, than blow it all again for the sake of a minute of a run time.
  • BlinkybazBlinkybaz Posts: 1,144
    First off arry welcome back to the world of running!

    It wont take to long to get your fitness back be careful. Dont over do it to quick as you dont want to be get injuryed again!

    Slowly slowly catch a monkey!
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