Exercise: Slow Return to Running
If you have not figured it out yet, I am in the US Military. The military is very interested in readiness and part of readiness is being able to run from incoming fire. I can run if you chase me with a baseball bat. In fact, I am pretty sure I can run faster than I have in a long time if you give me that incentive to run. For years, I have been on a limited duty profit that limits my PT test to walking.
Why do I have this limitation?
In 2005-2006, I stepped in a hole while walking to the chow hall (dining facility) and I fractured or broke my left ankle. There were three fragments. Being that I am the classic hard-headed male, I decided to lace my boots up and continue to fight the pain for the remaining 10 months of deployment. On my return, I had my ankle fully evaluated and found that I not only had a 3 fragment feature of the ankle, but I also had a osteochondral defect (cartilage defect). What does that mean? I had bone rubbing on bone with no cushion. This resulted in a surgical repair of the ankle a reconstruction of the lateral ligaments and micro fractures of the Talar dome (an ankle bone) to provide protection from arthritis.
I am 8 years out from that surgery. I am doing very well, but I had never returned to running. Well, that all changed today.
I ran today for the first time in 8 years. It was not a fantastic run and it was not fast. I ran 2 miles in 22 minutes for a run to remember the fallen Soldiers from Iraq and Afghanistan. This pace is 1 minute 30 seconds off from a passing PT test, but to be honest with you, that is a miracle. I am in very good shape to be able to run this from scratch at that pace. I am confident after today that I will be able to return to my prior glory. I have never been a runner, but I did at least show up and run for several 10 mile runs and complete them.
Consider this before you try to start running:
Run to walk program:
So what do I plan to do? I plant to start slower after today. I am absolutely certain that tomorrow I am going to pray that our maker will have mercy on my aching bones, but I will push forward and try this walk to run protocol listed below.
I hope you found this entertaining and helpful. Let me know if you find a better walk-to-run scheduled. I really hope to help others improve their waistline and fitness level.