Returning to the Basics: Running/Walking

October 6, 2016

Injuries really humble you.

In May I did a 95 mile week, in June I ran Grandma’s Marathon in 3:12 in very hot conditions, and my total mileage since July has been whopping 27 miles! That’s less than half of what I usually run in a week!

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If you’ve been following along, you know I injured my hip flexor after running the marathon (I still don’t know how.), so I have been on the mend since. I think I am finally healing! I have done four 1 mile runs with no pain and then today’s run/walk with no pain. I know it is going to take some time to get back to 90+ weekly miles, but I am happy that things are finally progressing in the right direction.

The first four runs back, I mostly ran continuously for 1 mile. I did take one or two walk breaks on all of them, but they were pretty short. This is an okay method to run to running, but my gut told me I should take a different approach.

After having Cullen, I waited four weeks before I started exercising again. My first “run” back I can hardly say was a run because I walked way more than I ran, and I probably only ran for 0.25 – 0.5 mile. I really listened to my postpartum body during this time, which was huge in my ability to return to running without any injuries. After that first run, I slowly increased the time I ran and decreased the duration of the walk breaks. Within a few weeks, I was able to run 3 miles without stopping. You can read more about my return to running after a c-section HERE.

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Overall, I think my run/walk approach after having a baby was a smart move, so I am going to try the same thing after being unable to run for the past 3 months. I have decided that I am going to continue to do a run/walk pattern to build back up to continuous running. This morning I ran for 3 minutes at a time with about 1 – 1.5 minutes of walking. I honestly didn’t even time my walk breaks; I just went on feel. I would stop running, catch my breath, and then start up again.

I had no pain or discomfort in my hip flexor, and it wasn’t until the very end that I felt the presence of my hip flexor again, which means it was starting to get fatigued. This workout boosted my confidence that I am on the mend, and the chiropractor I am still seeing also seemed optimistic I am on the road to recovery.

Next time I plan to run for about 4 minutes and continue to take the 1 – 1.5 minute walk breaks. I’ll add time to each running segment and hopefully things will progress nicely from there. I’ll be sure to let you know how it goes!

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My cooking tidbit with Channel 11’s Daybreak crew aired this past week, and you can watch the clip of me preparing one of my favorite fall soups: Bacon Kale & Potato Soup.

7 Comments
    1. Hi michelle! Ive been following your blog for a while now (from England) and it has encouraged me to run! This is quite a feat!
      I been trying for over a week – completely new to the scene. The lower part of my legs go rather stiff and painful although after a bit of rest it does go away.
      Any advice?

      1. Oh my goodness, I am very flattered you have started running after following my blog. 🙂 Are you running a good pair of running shoes? If you stretch and warm up your legs by doing some walking beforehand, does that help?

        1. Good shoes yes, a warm up walk yes -does a walk count? I’ll trying stretching. Thank you!

    1. Yay!!! Run/walk is the best way to come back from an injury. Very happy for you that you’re at this point. The time will go by quickly and before you know it your running will be back to normal and even stronger.

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