Step by step – four weeks into running again

Although, having the green light, to start running straight out of the cast boot, I decided best to hold off for three months. I thought it wise, to allow my bone to fully heal and safer to not rush back.

step by step - four weeks into running again, fracture-collage
[Step by step – four weeks into running again, fracture collage – photo by Runiversity of life]
At the same time, I did feel like simply lacing up my shoes, heading out the door to just run. First and foremost, a few thoughts and emotions were running through my mind about starting over again. Will my leg be okay? What will it feel like? Will I have any pain or discomfort? How far should I try and run? Between the time from being out of the cast boot and starting running, I had gone for a few walks. The idea was to see what it would feel like and check if there were any problems. It’s, therefore, pleasing to say, everything went well.

Having low Vitamin D levels and not knowing if I’m absorbing calcium, is consequently, one of the things that perhaps has been holding me back. The doctor said, it would take a good couple of months for the vitamin supplement to build up in the body. For that reason, and taking everything into account, I decided to follow a walk-run method. I chose to follow the original 0-5k plan. This should take eight weeks to reach 5k. Its a slightly different to the couch to fit/0 to 5k regime I followed when previously starting running.

The first four weeks of the plan looks like this:

WeekRun 1Run 2Run 3
Week 15 min warm up (brisk walk), Alternate 60 seconds run, 90 seconds walk for a total of 20 mins5 min warm up (brisk walk), Alternate 60 seconds run, 90 seconds walk for a total of 20 mins5 min warm up (brisk walk), Alternate 60 seconds run, 90 seconds walk for a total of 20 mins
Week 25 min warm up (brisk walk), Alternate 90 seconds run, 2 mins walk for a total of 20 mins5 min warm up (brisk walk), Alternate 90 seconds run, 2 mins walk for a total of 20 mins5 min warm up (brisk walk), Alternate 90 seconds run, 2 mins walk for a total of 20 mins
Week 35 min warm up (brisk walk), two repetitions of run 90 secs, walk 90 secs, run 3 mins, walk 3 mins5 min warm up (brisk walk), two repetitions of run 90 secs, walk 90 secs, run 3 mins, walk 3 mins5 min warm up (brisk walk), two repetitions of run 90 secs, walk 90 secs, run 3 mins, walk 3 mins
Week 45 min warm up (brisk walk), run for 3 mins, walk 90 secs, run 5 mins, walk 2.5 mins, run 3 mins, walk 90 secs, run 5 mins5 min warm up (brisk walk), run for 3 mins, walk 90 secs, run 5 mins, walk 2.5 mins, run 3 mins, walk 90 secs, run 5 mins5 min warm up (brisk walk), run for 3 mins, walk 90 secs, run 5 mins, walk 2.5 mins, run 3 mins, walk 90 secs, run 5 mins

Over this time, I have tried to run on different surfaces, not just the pavements or roads. I have been running on grassy fields as well as local recreational grounds to be softer underfoot.

After having several weeks out, I certainly could feel a loss of fitness and strength. I realise the fitness and strength will come back, to be patient, follow and trust the process. So it’s been just over four weeks now. I am in the middle of week five and soon to starting continuous running.

step by step - four weeks into running again, vitamin-d
[step by step – four weeks into running again, vitamin D – photo by Runiversity of life]
Throughout these weeks, I have been cautious and keeping an eye on where my fracture occurred. The bump on my bone has now reduced, which is excellent, above all, this is a sign of true healing.

When you fracture a bone, the body produces fibrous tissue (a bone callus) to protect the injured area. This is the bump you may see or feel at the fracture site. Bone cells begin to grow to heal the bone segments that fractured. Furthermore, when a bone mends, the callus usually reabsorbs into the bone. Over time, it will remodel and decrease in size as bone matures. In some cases, you may always have a subtle bulge or lump at the fracture site.

Next week, I am due to have a blood test to check my calcium levels and whether I am absorbing the vitamin D supplement. Also, I am starting to introduce some gym work and cross training to improve my fitness and strength. I realise that getting back to running is not about finding my old pace. I also try to remember that running is step by step process, excuse the pun. It is about gradually building a training base as a foundation for the future.

 

Check out the latest posts from my running journey, Runiversity life™

Facebook
Twitter
Pinterest

@runiversitylife #runiversityoflife #runiversitylife

Step by step – four weeks into running again
Tagged on:             
Back
back-to-top