Should I start running from low miles again after injury?

Question

So, I trained for our local half marathon that happened earlier this year.  I started running early last year with the couch to 5k app.  I built up and built up to running long distance and completed the half in Feb this year.  I timed 2 hours 5 mins. Very proud.  However, it wasnt without it's injuries.  I built up to running well over 13 miles and had been really pushing my limits.  the idea was to be able to run 18 miles easy, so the 13 miles would be a doddle.  It kind of worked but, my knees started going, had bad shin splints, 2 weeks rest didnt fix the problems, but, managed to do the race.  That race finished me off. My legs were really bad after.

This COVID has actually given me chance to relax, rest, heal, and essentially become pain free.

I have another half marathon in October and this time want to train properly without pushing it to overtraining levels.  Which is what the problem was last time.  I built up to 5k, then 4 and 5 miles, but one day I jumped to an all out run and did an 11 miler.  Tried to keep the longer distances up by running a minimum of 8, and kept building and building.  I got injured.

Should I start from 2 miles, 3 times a week, increasing gradually, week by week? Or because I can run 13 miles, start at a higher mileage from the outset, pushing, but, stretching properly, integrating leg exercises at home, squats and extensions with weights?

I havent ran since the beginning of April...

I have 18 weeks until the race.. Thanks in advance

Mary · Answer

18 weeks is plenty of time for a half marathon. I think at your level you should only be training up to 12 or 13 miles. It is not necessary for you to train to 18 miles.
You should be following a plan such as Hal Higdon half marathon which is free and can be found through a Google search. You increase your training each week by no more than 10%. That is the golden rule in running to prevent injury. You should do a weekend long run each week and increase your miles by about a mile each time. You have so much time that you may even repeat some weeks without increasing anything. I would highly advise not to go to 18 miles. You can still run 2 hours without stretching yourself like that. You just need to pace properly and taper at the end.

. · Answer

Starting now for an October half marathon is great. I'm doing it too (this will be my 2nd Half). Look up beginner half marathon training programs online, and find one that works you up gradually in miles. The one I used last year, and plan to use again this year, is a Jeff Galloway training plan that has 3 runs/wk. Tues and Thurs are 30 min runs, and the Saturday run varies. 3 miles one Sat, then 4 the next Sat, then back to 3, then 5, then 3, then 6, then 3, then 7, and on. It's a 20-22 wk plan depending on where a person chooses to start.  Definitely incorporate some strength training into your workout plan. It's definitely a benefit.

Since you've been off of running for a while, don't jump into high miles right away. Let your body adapt to the mileage again. Also, make sure you're wearing good quality shoes that fit your feet and are appropriate for how your body moves. I developed plantar fasciitis a couple of years ago as I was a few weeks into Half training. It stopped me for a few months, but when I got back into running I switched to a VERY cushy running shoe (Hoka) and that seemed to do the trick for me.

Listen to your body and don't always push through the pain (it could result in permanent or long term damage). Also, read up on shin splints, plantar fasciitis, achilles tendonitis, runner's knee, and any other common runner issue, and learn what to do to help reduce the chances of developing those types of injuries. A lot of times it's with strength training, proper warm-up/cool down/stretch when you run, proper shoes for you, and paying attention to your form. Seeing a trainer or physical therapist for a gait analysis isn't a bad idea either (where I live you can get that done for around $125 and they video you running on a treadmill, from all angles, then evaluate your form and tell you where they see issues or potential issues and what you can do to fix those things.

Best wishes in your training and your Oct race!

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Should I start running from low miles again after injury?

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