My return to running program and what I did to get here

After not running for more than 100 days, I am finally feeling good and doing a return to running program.
What got me here was patience, consistency, and expert help. And I’m so glad that running normally is finally in sight again. Here’s a quick look at what I did to get here.

Self-guided activities:

• Rest
• Ice
• Better arch support in shoes

Physical therapist guided activities:

• Stretching
• Strengthening
• Muscle remodeling (or scraping)

It’s still unclear what caused the knee issue in the first place because there were so many things it could’ve been (strength imbalance, poor form, overuse, tight IT band). But I’m finally feeling good enough to begin a run program. I’m continuing strength, stretching, and ice while adding in regular stationary bike rides on an Espresso bike.

My goal is three rides a week of 2.2-6.6 miles a piece. The Espresso bike is unliked cycling on the road because you can’t coast. That means I’m working for the entire ride. Also, I tend to pick medium-difficulty courses, so there’s resistance. It’s a workout for my legs in a way that running isn’t, and I’m also getting my heart rate up, which is good cardio.

I’m trying to make strength and stretching a daily thing. Though, some sessions are longer than others. So if I only have time for some light stretching and a short series of planks, that’s ok! It counts. On other days I get a good 30-45 minute session in at the gym.

Icing is both a precaution and necessary if it’s been a more grueling day for my knee. But keeping inflammation down is doing wonders. (I’ve been taking doctor-prescribed non-steroidal anti-inflammatory drugs, aka NSAIDs, since late December — and I’m finally ok without them some days.)

Here’s what my return to run program looks like:

While running on a track or other soft surface (treadmills are ok, but pavement is not), the program has six parts that should be completed over several days. If at any point while running or after running the knee hurts, take a few days off and go back to part one on your next attempt. For all running portions, keep it at an easy or conversational pace. Also, don’t run back-to-back days. (I also stretch and ice after every part.)

Part one: Run 1/4 mile. Walk 3/4 mile.
Part two: Run 1/4 mile. Walk 1/4 mile. Run 1/4 mile. Walk 1/4 mile.
Part three: Run 1/2 mile. Walk 1/4 mile. Run 1/4 mile.
Part four: Run one mile.
Part five: Run 1/2 mile. Walk 1/4 mile. Run 1/4 mile.
Part six: Run one mile.

If you’re through part 6 and not experiencing pain, you can keep adding distance by a 1/4 mile per session until you’re back at your desired casual run distance. Then, you can start to work on speed again.