Getting back into running

[larry2458]

bothdone

mmmmm. taking it easy,i suppoose like most runners i've been guilty of not taking it easy in the past.i'd already decided that 6 days a week was out of the question.
stretching was something i did very little of before,but since the hip injury i go through a whole gamut of exercises.
i managed to cycle right up to my op and i was thinking my other hip was on its way out too beacause i couldn't get that leg over the seat.now i can get them both over,which i'm pleased about.
i've noticed my operated leg turns in a bit while i've been trying to run,is this common.have you tried running on road or just off ??
             
                                             larry

[bothdone]

Hi Larry

My left leg turns in a bit, but my right leg is straight.

I run on roads, off-road and on the treadmill.    It partly depends on the weather and what I want to do.   The treadmill is very useful for working on style as I can watch myself in the mirror.    It can get a  bit boring when I'm doing runs over 3000 metres.

Ed

[larry2458]

hi ed

im going to wait for my surgeon to give me the thumbs up.
i'd always thought i was a neutral runner ,but (i think) following a motor bike accident things changed and when it was too late i noticed i was over-pronating.
othotics helped though!!,do you use motion-control or wear orthotics ??
                   
                                      thanks
                                      larry

[bothdone]

Hi Larry

My road shoes are ASICS GT 2130.  They are described as suitable for moderate over-pronators.   They seem to suit me.

I've never used orthotics but I know several people who have found them useful.

Eddie

[bothdone]

28 Apr      Set off from the leisure centre with the idea of running over 4 miles on the road.    It was cold and blustery and was trying to rain.   Along the sea front I decided to change the route and start running back through the harbour and over a headland so I could get back quickly if I needed to.    Carried on along a beach past the leisure centre and onto a coast path.  Up over a grassy hill and back down to the finish.  Did over 4.4 miles with no problems.    It was a very gentle pace (8.37 a mile) but there were a lot of steep bits.   An enjoyable run, with no time or distance targets.    The sort of run I could only imagine before my ops.     â€œsmiles”.

29 Apr      2 mile tread very easy 16.13

1 May      2 mile tread 14.58 PR

3 May      3km tread warm up before gym session

Week’s mileage   12.0 miles (in 3 days)

6 May      4 mile tread.   500m warm up to 11.8kph then 01.k increase per km, last 440 metres to 4 miles   at 12.4 kph.   Works out each 1km is 2 seconds faster than previous one.   I find it an easy way to build up speed as you don’t notice the 0.1kph difference but, like here, after 6000m you are running the last km 12s faster than the first one.      4m time was 31.59.9 â€" just inside 8 minutes per mile â€" a PR by 20s.    I felt good so warmed down to 8050 metres â€" 5 miles.  The best thing about this was not the PR but that I felt in control (not max) throughout.  A good run.

8 May      gym.  2 mile tread 16.44 as wram up.  Then 1000m-500m-250m row. 5 mins cross-trainer.  10 mins exercise bike

9 May       Went out for a 5 mile hilly walk around the local lanes, just wearing T-shirt, shorts and trainers.     Realised that this is what I enjoy most and that the running has been taking over and affecting the walking, rowing
and cycling.   Reached a decision which has been wandering around my mind for some time now â€" reduce the running to just occasional runs, with no emphasis on times.   Do runs like I did on 28 April, maybe just once or twice a week.

10 May   First day of my new attitude to running.. Went to a track and field meeting.  Took time out for a 32 minute jog around the local park area.  Enjoyed it.

Week’s mileage about 10.5 miles   

These six months have been a learning process for me.    I've realised that over the years I'd not been runnning I'd enjoyed other ways of keeping fit.    In the months since my second BHR I'd also realised how much I just enjoy the simple pleasure of walking.    All those years I'd been thinking how great it would be to run again.   Well it is, but without thinking about times or distances.    Its been well worth having a go but from now I'll be happy with occasional jogs and maybe the very occasional slow race.

From here I’ll just add posts when there is something I feel is significant.  For anyone thinking of running, I hope this has helped.

Best wishes to everyone.

Ed

[Tekka]

Hi Ed,

I have followed all of your post's with interest and have found them informative, but i must admit the first couple of times I read your post's I thought why are you doing this, why put such impact on the new hip and risk possible complications because as we know running has huge impact on the joints. I am glad I have followed your journey because you have shown what is possible if that's what you want!! but also you are correct about other types of excercise that we can consider, I have been involved with boxing for a long time and I am back in the dojo but I will have to change the way I train and treat my new hip with a certain amount of respect. The new hip/hips will obviously take a certain amount of punishment but as we get older I think we need to train with our mind as well as our body.

I'm not sure if I will try running as part of my training, as you mention, all of the other activities we can do, I have never been into cycling but I go with my son a couple of times a week now and I really enjoy it, although I think I'm really going struggle with swimming....i just don't enjoy it, much to my wife's disapointment.

Good luck with your running mate.

Regards

Terry

[bothdone]

Hi Terry

Thanks for the good wishes.

I've always known there is a risk with running, that's why I've been keeping it low in volume and intensity.   If I was serious about getting back anywhere near where I was I'd be doing 30 miles a week, six days a week.     Not for me.

As a runner, there is a great feeling to be running along, however slowly.  I presume it is something like the feeling you get in skiing, bike riding, horse riding and other activities.    As I've said before, I've had a go at it and am now happy just to do it occasionally.   (Please bear that it mind when you read my next post!  ;D)

Ed

[bothdone]

12 June

Over the last few weeks I’ve been doing runs when I feel like, at a variety of paces.   One week 3 runs, another week no runs.  I’ve increased my miles on the bikes (exercise and road bike), got faster at concept 2 rowing and done some long hilly coastal walks.

There was one thing I still wanted to have a go at in running â€" a 10km on the treadmill.    (10km is just over 6.2 miles if you are not into the metric system).  So yesterday I decided to have a go.

I thought if I finished I could complete it somewhere between 52 minutes and 55 minutes.  First aim was to complete it.     The biggest problem was getting on to the treadmill and thinking I’m going to be doing this for over 50 minutes.     I had already run up to 9250m on a treadmill but those extra 750m were going to be interesting.

I set off for the first 2500m at 11.8kph and 11.9kph from there to 5000m.    Half way and still going!    The next 2500m was at 12.0kph and then into the final quarter at 12.kph (or 8 minutes per mile).   All the way through I was playing mind games:  “ 30 minutes to go”, “20 minutes to go”…   After 9000m I was counting off  100 metre marks â€" each one was just inside 30 seconds.

At last I got there:   50 minutes 33.7 seconds.    Legs and hips were fine â€" just tired.  I’d also sweated buckets and I looked like someone had thrown masses of water over me.  I had a couple of minutes rest and then did a very gentle 1000 metre jog in 6m34s.

A couple of hours later, after a meal, I went for a 10 minute walk.  No problems.   I was still tired but there were no aches or pains.    This morning (14 hours later) I’ve been out for a newspaper and all is still well.

I don’t think I’ll ever do 10km on a treadmill again, and certainly nothing further.   But it does mean that I can think about running gently round a 10km race, particularly an off-road one.    I’ve no thoughts of running further outdoors.   

The 10km was one of those ambitions which I had before my ops.    It is a good feeling to have done it.

Ed

[larry2458]

well done ed,good time too.i get the feeling though,that your goal posts are moving ;)
                                            larry(envious) ;D

[stevel]

Ed,

I am running on the treadmill for 30 minutes at a 6 mph pace at a 2 % incline, every other day.  My heart rate averages 155 and at age 55, this is a intense aerobic workout, as I sweat a lot.  I run to get an aerobic workout.  I also do the eliptical and spinning.  I like running on the treadmill better than the other two.  I like running outdoors better than the treadmill, but I haven't done this yet because there isn't any soft surfaces around.  Hiking up moderate to steep mountain trails will be a substitute for running outdoors.  You can really feel your body weight when you hike moderate to steep inclines.  I'd like to lose about 20 pounds by Summer's end.  I currently weigh 195 pounds, I'm 5 ft 11 inches tall with a medium to large frame.  I haven't weighed 175 pounds since I played racketball 3-4 times a week about 13 years ago.  I quit playing racketball because of my deteriorating left hip.

[bothdone]

Hi Larry

don't worry I'm not going to let myself get sucked into doing more.  The 10km was just an ambition I wanted to realise.

Hi Steve

We've got a couple of similarities.  I'm also 55 and 5'11" but I'm only about 173lbs (had to convert from 12st5lbs).   I float about between 171 and 175 depending on eating and activity levels.

It's strange that today my hips feel looser than they have done for months.   Perhaps it was the reasonably steady pace over the relatively long period of time.   Maybe also running on the treadmill was really that much softer on the joints.   I've calculated my 10km run at about 7.4mph.   I was at a 1% incline.   On the roads or trails I tend to run a bit slower.

Hope you enjoy your training.

Ed

[stevel]

Hi Ed,

Today, I upped my pace to 6.7 mph or a 9 minute mile for 25 minutes on the treadmill at a 2 % incline.  I warmed up for 5 minutes at a fast walk at 4.8 mph.  After 15 minutes, I stopped and did 4 different leg strengthening or stretching exercises.  I also did five shoulder strengthening exercises for each shoulder.  I had a rotator cuff strain a year ago in my right shoulder, but I've regained my function with these exercises.  I resumed running on the treadmill for another 15 minutes.  My left hip aches a bit when I rise from the chair after sitting for a while.  So I know I pushed the limit a bit.  It feels great to run at this pace as that's where I left off about seven years ago.

[bothdone]

Hi Steve

Congratulations on your latest run on the treadmill, sounds good.   

Running at a steady pace for the whole run gets me into a relaxed groove and does seem to loosen the muscles around my hips.    I also like adding another tenth to the speed (I use kilometres here) every so often.  I find that I don't notice the small increase but it does get me going that bit faster.   Over the last month or so I've definitely enjoyed running at a reduced pace but a faster run every so often (at a shorter distance) does work me out and make me appreciate the slower speed.

As a final thought, I find ten minutes of ice packs (wrapped in a thin cloth) on both hips in the evenings after my runs helps loosen/keep loose those muscles around the top sides of the hips.    I've seen lots of reports of international level athletes using ice baths after training.    If it works for them.....

Ed

[bothdone]

26 July 2009

Hi Folks

It has been a while since I posted on this thread so I thought I’d do an update.

Over the last seven weeks I’ve carried on running, sometimes just once in a week, others two or three times.  I’ve done quite a bit of running on the treadmill but have been making an effort to run more on the roads recently.   My weekly mileages have been:

Week ending
14 June   11.57 miles
21 June   12.01
28 June   11.52
5 July      4.00
12 July   10.35
19 July    9.98
26 July    8.51

I’ve improve my times over a variety of distances.  On Friday 24 July I had a go at a measured 3000 metres on a 2.5 lap course round local roads.  In January I ran it in 13.54.5.  On Friday I surprised myself by doing it in 13.27.5  (that’s 7.12.8 per mile).

I’ve continued with the concept two rowing, cross trainer, exercise bike and road bike.   Most Saturdays I’ve done a 4 to 6 mile fast hilly walk in boots.

My hips and legs feel looser than I can remember.   In particular I’ve got rid of that dull ache that runs from the outside of your hip to your knee, which I think came from a tight ilio-tibial band.    I’d include a mix of the following reasons for my legs/hips feeling good.

•    A definite rest day once a week
•   Making sure there are enough sessions at reasonable levels of effort and not too many really tough workouts.   And plenty of easy recovery sessions
•   Working on stretching the ilio-tibial band â€" I found one that works for me.
•   Going back to doing weights exercises for the legs and hips, including goblet squats (thanks, Spencer) and lunges holding 5kg weights in my hands
•   Icing my hips for 10 minutes at night when I think they need them. (I put an ice pack around the side of my hips.  If you find the boney protrusion and have the ice pack one third to the front and two thirds to the rear centred over the bone, that seems to work for me).
•   Not having firm plans for running sessions.  I work on a rough plan but change it to suit how I feel.  I also do runs which I can shorten or lengthen depending on how I feel.

Anyway, I’d say at the moment I’m enjoying the running without any long term plans â€" which is probably the best way for me to do it.

Hope you are all well.

Ed

[bothdone]

21 Sep 09

Hi again

It has been an interesting couple of months for me.   

In early August I bought myself a heart rate monitor (HRM) so I could be a bit more scientific in what I’m doing.  My resting heart rate (HR)  is about 48-50 beats per minute.  (I’ve managed to keep it low by strenuous work on the rower and exercise bike before both my ops.)    By using the HRM on walks, gym, runs and bike I found that working to near maximum my average heart rate (av) for the session would be around 145 and my maximum (max) in the zone 156-160.   It seems to be helping me control my pace better.

In the middle of August I decided to take a complete break from running to let my body have a rest and settle down.   I went 16 days without a run. (No problem!).  When I started running again I decided to concentrate on running at a comfortable pace, around 8.15 to 8.30 per mile, and try to get up to 5 miles on the roads without any pain during the run.     Its worked!    As part of this tactic, I tried to keep the heart rate below maximum, running in the 130-145 zone, with occasional bursts upwards when I hit a hill.

I also decided to work more on my muscle strength on my legs, adding weights onto exercises I’ve been doing in the gym.     In particular I’ve been doing squats and lunges with a total of about 15kg on a bar-bell.  Its not a lot but it is more than I started with and I intend to build up slowly.

I think its been successful particularly when you look at the last three weeks (below).  The running, while slower, has been really relaxing, generally pain-free (you are going to get aches when you run at 56 years old, even without two BHRs)  and good fun.  Without pushing hard I’ve also got a bit faster.

31 Aug   rest day
1 Sep   road run 6km 31.43 (8.30 mile pace).   HR av 139  Max 147
2 Sep    gym   tread 3km 15.48     row 2km     bike 5 miles.   
3 Sep   road bike 6km
4 Sep   tread 3km 14.00 (pace 7.30 mile) HR av 146  Max 161  km warm up/down.
5 Sep   Boots walk 58 minutes
6 Sep   row 10 mins     tread 4km 20.31 (pace 8.23 mile) HR av 144 Max 156   weights
Week’s runs mileage 13.43 miles

7 Sep   rest day
8 Sep   Road run with hills 7.1km  37.46 (8.33 mile pace) 
9 Sep   tread easy 3km 15.42 (8.25 mile pace) HR av128 Max 137    weights .    Ex bike 10 miles
10 Sep   Hike on Dartmoor.  1 hour 45 minutes.  Boots
11 Sep   Row 1500m   tread 3km 14.51 (7.58 mile pace) 1km warm up/down.   Weights.   Ex bike 5 mins
12 Sep   Road walk in boots 1 hour 45 minutes
13 Sep   Grass run 7.6km 38.10 (8.07 mile pace).  Felt good. HR av 140  Max 148
Week’s runs mileage 14.55 miles

14 Sep   Rest day
15 Sep   5 mile road run.  40.56.   (8.10.5 mile pace).  HR av 140  Max 148
16 Sep   4km 20.44 (8.20 mile pace)    1km row.    Weights.    10 mile exercise bike.
17 Sep   3 walks â€" one at 80 mins.
18 Sep   row 500m x 5.    Tread 4200 22.04 (8.26.9 mile pace)  HR av 137  Max 144   Ex bike 5 mins
19 Sep   Very hilly coast path walk. Boots 80 mins.
20 Sep   Just under 4 mile road run.  31.01 (7.57 mile pace).  HR av 141  Max 148
Week’s runs mileage 14.93 miles

A few comments:
•   I seemed to have settled into a groove of HR av 140 and max 148 on the last 4 outside runs.   
•   The 5 mile road run on 15 Sep is the furthest post op I’ve run.   I was tired at the end and aching â€" but the sort of aching anyone would get from exercising near their limits.
•   The road run on the 20th was interesting for me.   It was much faster than I planned but the heart rate was in my controlled zone (140/148).   I could have carried on further but stopped and then did an easy half mile recovery.

As I’ve written above, I’m enjoying the running a lot more than when I started.  I’m at about my weekly mileage limit at the moment.   I’m close to my single run ultimate aim.   I’d still like to run in one 10km road race before I ease back into the occasional jog for old-times sake.

Best wishes.

Ed

[larry2458]

ed
i'm glad to see that the running itch is still there and that you are scratching it.i'd never thought of using a hrm for hiking,but have used it for running and cycling.
i've been walking on the southwest coast of scotland and managed to get everything aching apart from my hip.
                                                    keep going ed
                                                         larry

[Bierhead]

Runners,
Did you notice a big difference when running on treadmill vs. running outdoors?  When I run on the treadmill I feel fine the next day. But, when I run outdoors I am noticeably more sore the next day. Both ways feel fine (actually great) while doing the running- its just the next day I worry about. I ask my PT about it and she said its what would be expected...breaking new muscles in.  Does anyone have any experience with this??
Thanks!

[bothdone]

Hi

Yes.  I find running on the treadmill much easier and causes fewer aches.  Possible reasons:

    *  You set the pace on the treadmill and, if you want, it is constant.
    *  Same with the gradient/incline
    *  There are no corners or bends on the treadmill
    *  You can relax more on the treadmill as you are not watching for cars, bikes, dogs, pedestrians.
    *  You can think about your posture and, if there is one, watch yourself in a mirror.  For me this is very useful as
        I tend to lean to my right (the 2nd of my BHRs) when running.

Having said that, running outside is why I run.    I don't run for fitness.  I run because I like running, preferably outdoors.

;D

Ed

[crofty]

Hi Ed and thanks for all your updates. I'm also from the Uk 47 yrs old and i'm going to have my hip resurfaced in 4 weeks time. I have been a runner for 10 years and was just starting to get my times down when i found out about the arthritis 4 years ago. I managed to keep running and did the 3 peaks race last year and this years london marathon in April. The hip has deteriorated rapidly since then and was amazed that the consultant has got me in for surgery so quickly. Like you i just love running especially in the hills and it is interesting to read your progress and i look forward to the time when i am back up amongst them.

[bothdone]

Hi Crofty

Good to hear from you.    Very best wishes to you with your resurfacing.

I'm glad to hear you are enjoying reading these posts.   As I've written before my main purpose is to provide some information on what it feels like to get back into a limited level of running.

I'm still concentrating on running 3 or 4 times a week, with a weekly mileage of between 12 and 15 miles.   I'm still working on running very comfortable 4 miles runs, with the occasional faster ones.    

My highlight over the last month was running in a local five mile road race.  I was quite nervous before hand as 5 miles is the most I've run in one go in training.  The race was local and most of the marshalls and a lot of the runners knew me.  I didn't want to get into pain and struggle home.  

I tried to hold myself back at the start and told myself that if I felt OK at 3 miles I'd try to push on a bit.   I had a target of 40 minutes (8 minutes a mile) which was faster than I had run in training.   By 3 miles I was ahead of target and finished well in 38 minutes and 23 seconds.   Looking at the results I was just inside the top 50%.  Even better, I felt fine, which was easily my most important target.

At the moment my legs feel looser than I can remember for years.  I think I've hit the right level of training for me.  I have no plans to do any more than I'm doing at the moment.

Once again, Crofty, very best wishes for your future.

Ed