Easy Zone 2 running is one way to start building an aerobic base, but you need to consider more than just adding miles if you are starting to run again after an injury — or are simply new to running. Here is a question from a reader who has fully recovered from an injury and is ready to start running again:
Stew, if someone is getting back into running after five months, do you recommend just doing Zone 2 training for, like, the first month or two? Thanks Doug
The most important thing to consider is not the speed or type of cardio you are building but how much volume you start off with and how you progress each week. Typically, for former runners returning from injury, we use a 50-50 split between running and non-impact cardio rather than pushing higher miles at Zone 2. Also consider adding weight training and/or calisthenics a few times a week to help build the muscles used in running (legs, hips, lower back).
Depending on the athlete’s experience, a standard restart volume is 5-10 miles per week. That means if you run 5 days a week, you are running only 1-2 miles per day. However long that takes you, you can match it with non-impact cardio such as biking, swimming, rowing or using an elliptical machine. While there is no real time limit for non-impact cardio, if you have not done much in the last five months, start out easily on total cardio, but progress each week by 10-15% in time or distance for both running and non-impact cardio.
Related: How a ‘Zone 2’ Day Can Help Workout Recovery and Preparation for Intense Training
The decision to do Zone 2 running and harder intervals on the non-impact events is logical, as sprints and higher-speed running may not be in your recovery’s best interest at first. But in a few weeks, as you progress in time and distance, you can start adding a sprint day, a tempo run day, and longer Zone 2 days. But to get all the cardio with half the impact, it is recommended to limit total weekly running to a 10-15% increase and match the time spent running with good effort on non-impact cardio options. The reason why we do this progressively is that it takes a few weeks to see growth in your cardio ability, a few months to see growth in your muscle strength and power, and a few more months to build stronger connective tissues (tendons/joints).
When rebuilding your running ability, plan for multiple days of varied running efforts each week. Short-and-fast, long-and-slow, and medium-sustainable paces should all be considered. How much of each depends on your running goals (timed run test, health and wellness, sports, marathon, etc). A strength and power component also needs to be considered in your training, done with weight lifting, hills, soft sand, and other ways to make running harder and you stronger and more powerful. Lifting weights a few times a week (upper and lower body) will help you build more power, speed, and durability as you increase your weekly mileage.
For more specific running plans, check out the Military.com Fitness Section for workouts that include sprinting, goal pace for timed runs, and all the different zones and energy systems.
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