Getting Back in Shape to Get in Shape My Journey After a Layoff
After an extended break from running due to an unexpected situation, I found myself facing the daunting task of rebuilding my fitness from the ground up. Acknowledging that I was out of shape was the first and perhaps most challenging step. Accepting this reality allowed me to approach my return with patience and a structured plan.
The Situation and the Solution
In mid-November, I ran into a situation with a tendon in my right calf. It felt like a stabbing pain, and for about a month, I mostly walked while trying to sneak in some running. That turned out to be a mistake. By early January, I realized that pushing through the discomfort had only made things worse. At one point, I could barely walk a 35-minute mile. That’s when I finally accepted that I needed to stop running altogether and find the right solution.
By February, I was finally able to run without pain, but the time off had taken its toll. While I had managed to walk an average of 35 miles per week, I felt completely out of shape for running. Now the road back begins.
Embracing the Challenge
I quickly realized that even easy runs felt more taxing than they had before my situation. The joy and fluidity I once associated with running were replaced by heaviness and fatigue. To combat this, I focused on simply putting one foot in front of the other, without concern for pace or distance. This mindset shift helped me stay motivated and reduced the pressure to perform at my previous levels.
Breaking It Down
To make runs more manageable, I began breaking them into smaller segments. I would set a modest goal, like running to the count of 50, and upon reaching it, challenge myself to continue to 100, and sometimes even further. After each segment, I allowed myself a walking break to recover before starting again. This approach made the process less overwhelming and provided a sense of accomplishment with each milestone.
Avoiding Hills and Embracing Downhills
Understanding that my current fitness level wasn’t ready for the added strain of hills, I chose flatter routes to prevent unnecessary fatigue. Conversely, I used slight downhills to aid with leg turnover, letting gravity help me find a rhythm again.
The Role of Age and Weight
I acknowledged that returning to form might take longer due to age and any weight gained during my time off. This understanding fostered patience and self-compassion, reminding me that progress might be gradual but is nonetheless achievable.
Running With the Right People
When rebuilding fitness, I’m selective about who I run with. I prefer to run with those who understand my current goals and pacing rather than feeling pressure to keep up with others. Running with the right people can make the process more enjoyable and even take my mind off how I’m feeling, but I choose these situations carefully.
Redefining Training
I reframed this phase as “getting in shape to get in shape.” Recognizing that this wasn’t traditional training but a preparatory period allowed me to focus on rebuilding a foundation. I reminded myself that the ease and enjoyment I once found in running would return with time and persistence.
Looking Forward
While the process has been challenging, each run brings me closer to my previous fitness level. Every situation has a solution, and step by step, I’m finding mine. Hopefully, within four more weeks on this road, I will again be able to enjoy a 10K run at a pace of 9:30 per mile or even better. Before this situation I was able to run a 10k under 9 pace and enjoy it as well.
posted Friday February 28th
by Bob Anderson