After I decided to make the Beat The Deadline 5K my comeback race, the organizers gave me an opportunity to give away another race entry. I polled my Moms Run This Town group for someone else making a comeback from injury and ready for a 5K, and Savanah said she fit the bill.
1. What had you sidelined from running?
I was sidelined due to a meniscus tear, and had surgery in June. I ran the George Washington Parkway Classic 10 miler in April, and was in so much pain. I thought I had just strained my IT band, but when I finally went to the doctor in June, he did the surgery the next day.
OK, Savanah, you need to read my post about not ignoring pain!
2. How did you know when you were ready to start running again?
I started back when my doctor gave me the go-ahead. I recently became the chapter leader of the Northwest D.C. Moms Run This Town group, and that has helped me get back into running.
3. Did you follow a specific plan for your comeback?
I had a few appointments with a physical therapist, but mostly just worked my way back into running on my own. I started slowly mainly because I COULD NOT BREATHE. I lost so much of my cardio endurance in the 2 months off!
4. How did the race go for you?
The race was great. I actually was a little bit anxious, which is unusual for me. I knew I could handle the distance, but was wary about the pace I would be able to keep. I surprised myself and maintained a faster pace than I expected. I finished in 27:19, far from a PR but I’m super happy with it!
Savanah with Tony Horton at the Beat The Deadline 5K
(Read what a great race marshal he was in my recap here.)
6. What’s next on your race calendar?
I have the Army Ten Miler in October and The Parks 10K in November.
I’ll see you at the Army Ten Miler!
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What’s your advice for someone coming back from a running injury?
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I think focusing on strengthening our weak spots more and less on running is key when coming back from an injury & you basically have to, anyway.
I think the other key us you have to continue to focus on that, even. After you’re running regularly again – and that’s hard!
Guilty! Only one real strength training day this week ….
Oh yes, I’m guilty of it as well. Still strength training, but skipping some after run exercises here, some Yamuna rolling there . . . just not enough hours in the day!
Can’t skip Judy – had three children! 🙂 x
LOL, I didn’t have any so I still can. 😉
I would say to take it slow! I’ve got an interview with a friend of mine who recovered from a serious foot injury to compete at Ironman 70.3 Worlds – it will publish this Wednesday for Woman Crush Wednesday. She struggled with the patience part – it is very hard when there is a looming race goal!
Yes! That’s one reason I dropped out of Ragnar. I didn’t want that pressure to tempt me to do too much too soon. I’ll be watching for your interview post.
It’s great to get comeback advice from a doctor or coach you trust but at the end of the day you’ve got to listen to your body and not push through pain. Slow and steady wins! Glad to hear Savannah made a successful comeback!
I’d say take it slow and listen to your body! It’s hard to be patient once you get the all clear to run again, but it pays off in the long run!
definitely employ the one day at a time mantra and listen to what your body tells you!
Way to go Savannah! You’re going to rock the 10 Miler (which happens to be my favorite race of all time)!
Great job listening to your dr and your body. Good luck on the 10 miler 🙂
I have to echo everyone else – take it slow and listen to your body. And I’m telling that to myself- I have a lower pain ‘injury’ and I need to keep reminding myself to take it slow!
I have to agree with everyone else. Take is slow progress is progress!!!
Have a great day
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Way to go Savannah! Coming back and doing a 27 minute 5km after injury is amazing! I know its tough when you lose so much endurance you built up so fast.
It was interesting to read this post because I have an old meniscus tear that I’m managed to put off repairing for years. Thanks Savanah for sharing your comeback story and giving me a little kick in the pants to finally get rid of my own knee pain.
My sister is slowly getting her miles in after coming off of an injury as well. It’s so important to just listen to your body. And know that walking breaks are just fine.
So true! There’s a reason patience is a virtue — it’s not easy!
Yup, it is very hard when you are so anxious to get going … good read and such a nice picture of Savanah with Tony Horton… just look at those big beautiful smiles!
see you both at the army ten miler! i’m super pumped for that one. 🙂
Yep, we and a few thousand other people will be there!
Yey for comebacks! I had one of my own after getting injured and having to skip a half marathon I’d signed up for :(. I’d say take it slow and easy! You will have lost endurance. Make sure you don’t feel any pain or discomfort before you start trying to pick up the pace and training hard again.
I think that’s one of the hardest parts – backing off if something feels “off” again.
Fun to see your interview with Savannah-I haven’t met her yet. My advice would be take it slow and listen to your body even if it tells you something you don’t want to hear
I would say build your mileage very slowly and listen to your body. And of course — relish the fact that you can run again!
I think that’s the easy part! 😉
Take it slow and easy. After not running for a while you’re just ready and tempted to jump back in full speed. Resist the temptation and start out slow and short distances.
Advice for coming back from injury? Take it SLOW and don’t expect to be at the level you were at before. If you go into it believing that it won’t be as much of a letdown!
I’m guilty too – have had a slight meniscus tear in the past, a couple of years ago, laid off running for quite a long time, now it niggles a bit, though I went to the Running School here in the UK (do you have something like it over near you?) over the summer and have found the glute activation exercises and leg strengthening exercises they gave me to improve my gait has helped so much with all my niggles. Stronger core/leg/glute strength means less injury – has taken me years to accept this. Well done on your race 🙂 Tina @shewhodaresruns recently posted an interview she did a while back with Mo Farah http://shewhodaresruns.com/amazing-mo/
Yes! So many running injuries trace back to a weak core or glutes – who knew?
Way to go! Good luck on your upcoming 10 miler and listen to your body.
Working through chronic pain is never a great idea. Glad to hear that Savannah is making a great comeback!
Very cool! My biggest tip for ‘making a come back’ is to take things slow and to listen to your body. No need to rush and get injured again.
I’m currently injured however my first plan of action when I ready to run again will be strength training and core.
That’s a great way to start! Then the trick is to keep it up when you are running again.