The 10 Percent Rule

Starting from ground zero has taken patience, but it is paying off. (for a review of why I took the break see this blogpost). I took a leap of faith and began to increase my mileage as well as splitting my run to two per week. Here is a snapshot of the previous two weeks for running (only running shown).

I am doing my best to follow the 10 percent rule (Runners's World explains it here).  I don't want to add too many miles too quickly. I am also sticking to a slower pace. For those of you that are looking to start running, you can do it. Take it one step at a time.

Here is an overview of everything I've done over the past 6 weeks. I've continued to do my best to keep things balanced. As I increase in running distance, I want to also keep doing other activities.

Fitness Flashback

MapMyRun gave me a Fitness Flashback from 2 years ago.

I ran this during Ragnar - Wasatch Back in 2013. It was a great middle of the night run. A good distance. These are the types of runs that I continue to look forward to. I've set my sights on Top of Zion relay for 2016. Here's to setting goals and getting back into running!

Running Update

Yesterday I increased my mileage to 2.5 miles. I am going to continue to increase a little each week. This week I will incorporate a second running day, but will keep it a short distance and slowly build up that mileage as well.

The other aspect of running that I tried was to increase speed, but not a whole lot as you can tell. My second mile was under 11 minutes and that was good enough for me!

Foot Massager

Over the last few years, I have accumulated a few items to related to running. One of which, I think you should get (or at least something similar).

This will help to relieve soreness and pain in your foot. I like to use it periodically even on days when I haven't been running.

Running Update

In March I wrote that I am "coming back to running". I've slowly, ever so slowly, making progress. I am running once or twice a week and slowly adding distance.

Last year (2014) was extremely hard not being able to run. 2015, I am feeling a lot better about my knee and it's ability to handle longer distances. The key for me is to continue to add mileage, but not speed. That is the approach I'll take for a while. Here is March, April, and May running distances. I will try again for 1.5 miles per run this weekend. Next week, I'll go for 1.75 miles per run.

The other thing that I am doing is cycling. I feel that having another form of exercise is going to help keep my legs strengthened.

I feel like my patience in 2014 paid off. I didn't push myself to get back into running before my knee was ready. And if the pain returns, I'll reconfigure my plan and go from there. Happy trails.

Avoiding Injury

This post was originally written for Running Towards Home. (You should check out Josh's blog. Definitely an inspiring story.) I thought it would be appropriate to share it here on my blog.

When I began training for a marathon 2 years ago, I did it with my eyes closed. Not literally, obviously. In terms of my knowledge of running technique and knowledge of this wonderful sport, I did it with my eyes closed. The result? I started having pain in my knee. I tried to do too much too fast.

After multiple doctor visits, physical therapy and an MRI, I found that nothing was torn just "overuse" as they described it. Great, I just spent hundreds of dollars to be told "tough it out you panzy". It ended up being my IT Band.

I stopped running for a few months and took up other alternatives (swimming and biking that were much easier on the knees. I still do these on my alternate days to strengthen support muscles.) In the meantime, I talked to a few running friends who I consider to be more of an expert in this field. My desire was to learn how to "run the right way".

Here is what I learned:

1. Running form is not important it is ESSENTIAL When it comes to running form, my biggest pitfall was the heal strike. Avoiding landing on your heal. Landing more on the middle or front of your foot is better for you. Something that I was told to do is to take your shoes off and jog around. Where do your feet land? This is a great indicator of how you should run WITH your shoes on. When I started running again, I started small by only running a mile or two with this knew form. I had sore muscles, but no pain in my knee anymore.

Here is a video that shows proper running form.

2. Follow a training schedule  - I've been using Hal Higdon's training schedule www.halhigdon.com. It does not matter what level of running you are at, there is a training schedule that can help youl. It helps to increase mileage, but at a pace that your body can handle. There are also other great training schedules. Just google “Couch to 5k” if you are looking for something to get you off that couch and running.

3. Pay attention to how you feel (before, during and after a run) - When it comes to running listening to your body will help you develop into a great runner. Your body knows what you can and can’t handle. While you are running, evaluate how you feel. If you need to slow down or walk, do it. It’s okay. Pushing yourself too fast, will only increase your likelihood of injury.

4. Have fun. It is one of the best feelings to get out and run.  It is exhilarating.  I get to see amazing scenery and I’ve never been in better shape. I find joy during the run, but my wife finds the joyful part after the run. It doesn’t matter when you find “fun” during or after, as long as you get out and experience it.

Based on me implementing these four steps, I’ve been able to increase my mileage. I have completed three half marathons. Each time, I have shaved off at least 5 minutes per race. I’m now training again for a marathon and excited to complete it with no injury.