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Getting Back into Running
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Getting into a running program after an injury or just starting running for the first time ever or many years is very tough.  For one, the joints, soft tissues, and bones can all be injured by common “overuse” injuries such as:

Shin Splints

 Very Common Knee tendonitis:  Runner's Knee (PFS)

ITB Syndrome

Heel Injuries (Plantar Fasciitis)

Stress Fractures

For more detailed information click the links above to see what Dr. Pribut says about the most common running injuries and how to recover from them at www.drpribut.com 

Last year after a heavy running program through the winter and sprint (30-40 miles a week) and some uncommon yard work (moving dead trees), I hit a wall and thought my leg was going to fall off.  To make a long story short, after a month of self-rehab and not noticeable changes, I went to the doctor for both an MRI and Bone Scan.  The bone scan showed stress fracture in my femur on the very base of the femur within the knee socket itself.  PAINFUL!

I just had to take a year off of running and could only swim without fins.  Biking even hurt it.  So for nearly a full year of NO RUNNING, when I was ready to get back on the running plan, I knew I had to be smart about it.

I got the idea that I would start on Spring Solstice (as the days start to get longer) and would gradually ramp it up by getting up earlier with the sun as the mornings with daylight got earlier.

It started off at 0630 in late March – run for 15 minutes for two weeks and then swim at 0645 to finish off the workout.  By April, I started my run at 0615 and ran longer and further.  By May, the daylight started by 0600 and I ran longer and longer until I peaked in June 21 – the longest day of the year with a hour long run.  Now, it is early August and the days are getting shorter and so are my runs, but my swims are still 30-45 minutes long which I will continue throughout the winter months and taper the running accordingly.

 Too much running, too soon, too fast, and too long can in any combination put you in the hurt locker and unable to run – even walk if you are not careful.  Listen to the body.

This is how I got back into running gently for about 2 months:

Week 1 - 4 days a week only run 1 mile - then swim, bike etc...
Week 2 - 3 days a week only run 1.5 miles ....
Week 3 - took off as injuries usually occur week 3 of running again...non-impact only.
Week 4 - 4 days a week run 2 miles...
Week 5 - 4 days a week run 2.5 miles
week 6 - 5 days a week run 2.5 miles
week 7 - 3 days a week run 3 miles / 2 days a week run 4 miles
week 8 - 3 days a week run 4 miles / 2 days a week run 5 miles

now I can run 5 miles no sweat...

*NOTE - this is NOT a beginner running plan - if you have more than 20 lbs to lose, I do not recommend starting so aggressively.  In fact non-impact and walking should be your cardio of choice if overweight as the human knee is not designed to take the impact of a an overweight body.

 Here are some extra tips to avoid injury when running or starting to run again:

  1. Warm up properly and then stretch. Run nice and easy for about 5-10 minutes, then stretch once you are warm and the muscles and joints are more pliable. Never stretch "cold." See stretches in the 6 week Running Program. Read Dr Pribut’s information of stretching too. Stretching
     

  2. Replace running shoes often. I go through shoes about every 2-3 months and ONLY run in my running shoes. Do not walk in your running shoes since you walk differently than you run. You do get what you pay for too. There are a number of types of shoes out there that range from $80-$120 for the better brands, however, you can save $20-30 by going online at retailers such as: http://www.bodynsolesports.com - this site also has information of gait analysis and the importance of orthotics (shoe insets) to help prevent injuries.

  3. Or check out the Running Shoe List Dr Pribut put together:    Running Shoe List

I hope these links can help you prevent some of the common injuries. However, it is always recommended to see a doctor if you are in pain. Three running rules I use are: "If it hurts to run -- stop running" and "If it hurts to walk -- DO NOT run, and if it hurts when doing nothing - go to a doctor immediately."

Stew Smith CSCS  -  If you have any questions, feel free to email me at stew@stewsmith.com.  

 

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.com Fitness eBook store and the
 
Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

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BOOKS / eBOOKS / DVDs

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Published Books / DVDs / APPs

Complete Guide to Navy SEAL Fitness (Book / DVD)  Book DVD set only
Maximum Fitness  Book only
The Special Operations Workout  Book only
The SWAT Workout - From Recruit to SWAT Team Member  Book only
The Combat Swimmer Stroke DVD  DVD or Download (MP4)
The Pre-Habit Workout DVD  DVD only
New Fitness APPs:
(Navy SEAL, FBI, Pushup. Pullups)
Navy SEAL Fitness APP
Coming Soon - Navy SEAL Fitness with Weight Training 2013

 

The Complete List of Stew Smith's eBooks:
Fitness for All Levels of Fitness
The 90 Day Beginner Guide to Fitness eBook, book
The Advanced Maintenance and Recovery Program eBook only
Reclaim Your Life - The Erin O'Neill Program eBook only
Veteran's Fitness - Baby Boomer and a Flat Stomach eBook only
The Busy Executive Workout Routine eBook only
The TRX Workout eBook only
NEW - Circuit Training 101 eBook eBook only
NEW Obstacle Course Race eBook eBook only
* NO EBOOK READER REQUIRED READ WITH ADOBE ACROBAT READER



 



 


 

The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout (Vol 1 and 2) eBook,book,APP
The DEA Prep Workout eBook only
The FLETC Prep Workout - Ace the PEB eBook, book
The Fire Fighter Workout eBook, book

 

Why a 52 Week Workout Cycle?


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Become a TRX Trainer

 

Use STEW20 code and save 20% on
UK GEAR Shoes / Gear

 

Surviving BUD/S

 TRX Train Like the Pros


Some Titles Above available in Print Softcover Format

 

 

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