I picked up a hip injury in December which a friend thought was due to me overdoing it. i had been running for about 6 months and was up to about a 10 miler for my long run. he reckons i should increase my long run by only 5% a time - any thoughts? also, i've just started running again (2 months off) but kept biking to keep my fitness up - where should i step back in to my running program and how do i avoid increasing my long run / weekly mileage by too much?
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The hip injury, have you seen a physio?
Biking is good ( I did lots when recovering from a couple of cracked ribs in January - after a cycle accident ) but the impact is not there. It keeps the heart going well though.
I would say step back in at about 4 miles easy, and take it from there. Increase gently though. Perhaps aim for an Autumn half as a target, but enter it asap to make yourself achieve it.
I am recovering from hip injury as well. Like you I have been doing some bike sessions on the turbo. Now that I can slowly run again I am doing the following:
I do a session on the turbo then I go straight into a run. This way I keep the heart going and save myself the impact of a long run. I am doing 30 to 40 min on the bike then 30 to 40 min runs. I will increase 10 minutes after two weeks and then progress into one longer run ( 1h) a week without biking before. I hope it helps. Good luck
Since my return to training I'm taking it very easy with one day on and one day off and as soon as I feel a twinge I cut the run short and back off for a couple of days. Touch wood things seem to be slowly getting back to normal while my training is progressing just as well.
Yusri xxx
yusri
I had not run for about 5 years and thought I still had it in me. Ran 16m in the first week and paid the price of damaged cartlage.
Running now, but the best advice is: do not over do it, start with low milage, only increase it when you feel good at the miles you are doing.
If it hurts, !stop! rest and only start again when you are *fully recovered*!
Give it time, if you train too hard you will hurt yourself.
D