RUN More Injury Free
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- Опубликовано: 13 окт 2024
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Maff runner here. One year of running 90% of tranings aerobic helped me to increase my volume from 30km a week to 100km a week.injury free happy and getting faster.
I think you missed one really important aspect of being able to run high volume, injury free, for years on end…..run slower! Taking easy days easy is (in my opinion) one of the biggest keys to longevity. This means, if you’re a 20 min 5K racer, you should be running your easy days no faster than ~9min/mile. One of the things that really attracted me to your channel is that you subscribe to the same philosophy. Great video Seth. Keep stacking!
Does it matters what kind of running shoes you wear?
15-20 miles/wk on average with peak around 30 miles/week. Has taken me 18 months to get here. No prior running experience. Just completed a 10k race with a time of 54:47.
Nice Job 👍
85 miles per week. Has taken me 14 months consistently, after back surgery! Farthest I ran previously was 8 miles, 6 years prior. Blessed!
"couch to about 15 miles a week", I'm 56, took 2.5 years, lost 40 pounds, pretty much using those 5 steps you mention, NO injuries so far, slowly but surely I got here, I think I'm a runner now (that was my goal when I started this journey: "to run 15 miles a week, then I would be a runner"), but truly, your a RUNNER, WHEN you believe you are
QD: Running 50-55mi per week. It has taken 2.5 years for me to finally feel comfortable in this range.
Same I’m running 65 at the peak of my half training. Avg around 55
@@jp05598 I hit the 55-60 range for the first time at the peak of this HM training block. By the time I did week 3 at that level I started feeling comfortable, but around shift work it was super tiring!
weight is also an important factor. as a light runner, seth can handle a higher volume than heavier runners as there is less pounding on the joints, etc., especially on harder surfaces
QD: Lower volume runner here, started running 12 yrs ago but got a coach in early 2019 and started to soar after that. I run 3-4x/wk, only reaching the mid-30’s mpw during marathon training cycles. I attribute my lack of injury and success with this plan to several things: variety in my shoe rotation, “listening to my body” (it’s a cliche for a reason), healthy diet & plenty of sleep. To BQ on my 1st marathon at 68 y.o. & re-qualify in Boston last month tells me this is working for me, and I suspect very high volume is not necessarily ideal or even appropriate for everyone. Martha
I'm currently running an average of 57 miles per week, I'm about to go back to work full time so that will probably drop dramatically for the foreseeable future until I find some balance. Peak is probably right around 70 miles, my body handles mid-60s fine as long as I alternate weeks of more miles (65) with fewer miles (50-55). I had a plethora of running related injuries until about 2017 - but there is a very good chance many of those were related to undiagnosed hypothyroidism. I started running every day in late 2017/early 2018 (after gaining 40 pounds in 2016 - also related to the undiagnosed hypothyroidism). I'm much better at listening to my body now and backing down mileage (instead of stopping completely) if I have a niggle/minor ache or pain, I'm strength training now, and I'm able to maintain a health body weight (and have better blood circulation at rest than I did when I was severely hypo). All these things are helping me stay injury free. I also know my limits and know my body can't handle 70 miles a week all that well. I will shorten a long run if needed or skip speed work depending on how I'm doing (I've been struggling with anxiety as I make the move to return to work after a almost 7 year break for major health problems - mental stress combined with physical stress = too much stress for me, so I'm carefully pushing hard when I can, and doing easy runs when I can't push hard).
The most important skill for me for staying injury free is listening to my body and knowing when I can push hard and when to back down. Physical stress and mental stress are both stressors on the body and I need to take that into consideration when I plan my runs. I've set 5K and 10K PRs on tempo training runs this year (I have not signed up for a race since March 2020), so clearly whatever I'm doing now is working for me.
26miles/week. This is highest volume I managed to sustain injury free after 10 years of running. The breakthrough for me was to run slow. I very rarely run faster than my 5k pace. For long runs, I follow the run/walk/run method by Jeff Galloway.
Another new subscriber here thanks to randomly finding your NYCM post. Thanks for what you do I think I'm hooked! Also, I think it's hilarious you track your volume of running in MILES but manage your pace in KILOMETERS. Extra sharp on the conversions!
Welcome to the DGR family !! 🙂
QD: Weekly mileage for me depends greatly on the time of year. Low mileage for me is around 20 miles, and average is probably 25-30. If I'm training really well for a big race, I've gotten 35-40 during the past couple training blocks, with a few weeks of 40-45 this last summer. I focus mostly on the 5K-10K race distances. I just finished up coaching high school XC here in Wisconsin, so my mileage was probably only like 15-20 miles as I was more focused on coaching. Now I'm building back up...27 miles last week, hoping for 32-34 this week.
What you say about the pursuit of a goal is why I run. Can I be better, can I go farther, faster, stronger. Love it.
I usually start my training up again around 25-30 miles a week (been running most my life) but always get injured after a month or two so I haven’t been able to really grind out a block in years. I read 80/20 and some other stuff and now know it’s cuz I ran too fast so I hope within the next two years I can safely get my way up to around 55-60. I like 5ks 👍🏼
The lydiard way worked well for Rod Dixon and Lorraine Moller! Who can forget the 1983 NYC marathon ! Interesting that it still applies well to today's runners.
Is that the race where Dixon overtook Geoff Smith in the last 300 yards or so?
Would love if youd sprinkle in a couple long form videos also vids about aerobic base building for the upcoming goals next year
QOD: I've been in a training block with over 10 weeks of 100+ miles. I got there after maybe 6 years of gradually increasing with several episodes of high volume but low intensity periods. There are two additional things you do that I believe reduces injury, that I notice: 1. Rotate shoes through a variety of drops and styles. 2. Don't use shoes past the point where they are worn out.
Qd. I run around 20 miles a week comfortably and peak in training at 30. This is fine for running up to half marathons. I agree with you on Lydiard being right. However I get to some of my aerobic fitness through bicycling, hiking and swimming. Still I don't do enough to run a full marathon. I've been holding about that mileage through the year, with break weeks, periods where I focus on another activity, etc. I think I'd like to build my mileage up through 2022 though. Right now I'm running 4 times a week and I think I have 5 in me or more during the summer (as a teacher the teaching calendar affects what I can do).
Congratulations for 150.000 subscribers!
Started running in Jan 2020. Over five training blocks I’ve increased from 40 MPW to 65 MPW peak mileage. Next block I’ll be building to 70. I got injured in 2020 trying to sustain mileage without a reset. Since then, I used Seth’s roller coaster method and stacked 3 injury free training blocks. Also dropped my 1/2 marathon PR from 1:41:30 to 1:32:50.
Am starting to get used to 100+km per week now. Started running in may 2020 and couldn’t run more than 20+km without getting injured, so definitely took me more than a year (Jul 2021) to really build and increase to where I am now.
QD: I run 50 miles a week if I’m in a training cycle with hard workouts. If I’m in between cycles, I’ll run closer to 60-65 miles/week all at easy pace. It took me about 2 years to get to that point after a multi-year break from running when I would just occasionally jog for fun.
I started running in the spring this year and I am able to run about 100km a week injury free. I had built some aerobic background by xc skiing last winter so my main problems in the beginning were shin splints, achilles tendons, ankles etc.
Varying terrain, soft trails and off trail running in the woods have been very helpful for keeping my feet healthy.
Thanks for sharing and glad you are enjoying the journey!
I run 60 to 70 miles per week. I run 9 minute pace. I run to relieve my anxiety, for me it helps so much. I think I need to back the miles down a little bit I feel right now like I am overtraining. So I need to reevaluate my training. I lift weights as well. I am trying to find a balance. My job is stressful, so I have noticed the extra stress is making my recovery harder. Seth I appreciate your content and I love the way you True love and your family are …it is a breath of fresh air! ❤️
I'm 12 and I run 50-60km a week, it took a couple months from just doing my clubs session to then the easy and long runs. I have started doing body weight and very light weight strength and have seen the improvement!👍
QD Love this question. I’ve had to be patient. Its taken me 18 months to get from scratch to 65km (40 miles) a week training. Initially had issues with calve strains, but foam rolling and stretching has added durability. Nutrition is key as well, especially increasing my protein, for me 3 eggs would the same as you’re upped Vege content. But overall im running faster, getting those FKT’s and ive dropped 10kg (22pounds)
Chicago 2021 - I increased my volume by 50% vs 2019 marathon block by running 100 miles per month every month for the full Covid year then ramped up in a linear progression to 250 miles per month during the block. I never felt better and at my highest volume. I have otherwise suffered through every running ailment. I would say it took 2 years to get up to my current volume. At 44 yrs old, I have come to the conclusion I can never stop as my past performance shows me a significant gap, say 6 months off, can take up to 2 years to regain.
Timely blog. I just pulled out of my December marathon due to quad soreness. I still haven’t mastered how to stay healthy and train at a high volume. I’m discouraged, but determined to get healthy and PR in 2022!
150,000 subscribers. Well done Seth
I'm so looking forward to see you do a "Jan Frodeno" and set a PR when you turn 40.
It's a new age with lots of more lessons learned so athletes can run further and further up in age to hit their prs.
For those who don't know Frodo set the absolute world record in an ironman in the ironman tri battle royale.
I’ve been training for 2 years. Will be running in my first race next year at the myrtle beach.🏃🏾♀️🏃🏾♀️🏃🏾♀️🥳🥳🥳🥳🥳
QD: I’ve been at 35-40 miles per week. I’m still newish but been consistently here for almost a year now. I’m taking 2 weeks off now after NYC as well and curious to see where my coach will have me. I’m trying to continue to build to a BQ and i my next goal is sub 1:30 half. I’m close. The injury thing is what I’m trying to figure out. I’ve been having a niggle every training block which has forced me to take a week ish off and build back, so I’ve been set back a few weeks but I’ve been able to avoid anything significant like a stress fracture but listening to my body and nipping them in the bud right away.
Pumped for my own Big Reset after CIM. Trained since Jan 1 through a June BQ, through Ironman training block and now CIM sub 3 attempt. My body is barking at me. Big Reset here I come.
I'm running 60 to 70 miles a week on a good week and it took me about 2 years to get to that level. I still find that some weeks naturally are lower because of other life events or stressors and that is okay. You got to listen to the body and adjust accordingly. It's all big picture! Consistently is key and that includes resting when needed.
Great video, one of my favorites. As a beginner runner such videos are gold for me.
In Florida for elevation all I have is bridges lol. I have a good 4-5 mile route with two good bridges. I’m trying to get back to my running form like my army days. Back when I was 20 in the army I used to think it was impossible not to run my two miles in the 10-11 min time depending on the effort I wanted to put in. I miss the terrain I ran in for the army now. ( Afghanistan, South Korea, Texas, and Georgia had some good routes ha). My training now I really don’t run over 4-5 miles. I honestly enjoy 1-2 miles race pace. I recently ran 10 miles my knees felt it. I’ll probably do 6 next time. I got stress fractures in high school from track. They healed up and never again.
🏃♂️🏃QD: 30-35 miles per week.
I started 18 months ago and tried to increase the mileage to 50-60 miles per week within a couple of months of starting, and I injured myself to the point of taking 10 months off (bad sciatica in my glutes and shin.)
After educating myself through watching your videos and reading some great running books like "80/20" I have now been back running for about 5 months and completed 3 half marathon races during my time back, with a PB of 1:38. I'm injury free and using training blocks and loads of easy miles, with the aim of hitting a sub 90minute half marathon in the not too distant future 🔥👍
I have been lucky, no serious injuries just the occasional soreness. Started running seriously in June and the most I ran was 3.75 miles. I am now running 30-35 mi/per week. Will maintain this for a few months.
Thanks Seth! Living in Florida our Vertical is a bridge lol.
QD: Currently I am preparing for half marathon and I am holding my volume between 70 and 100 kilometers per week. It took me around 3 years to feel comfortable and injury-free at that volume. My goal is to run around 1:17 half marathon. DGR strong💪💪💪
QoD: Started running about 8 years ago at age 38, and my base weekly mileage is actually around 10 miles. When I'm training for a half marathon (which I am right now), I push it up gradually to around 18-20.
I keep my easy days easy by not running on them : ) I only run 3-4 days a week. When I'm training for a 5K, those 3 runs are mostly tempo runs, with 1 day of speedwork, and sometimes maybe a hills workout. It works for my schedule and fits my personality: I'm a little more intense, and feel better when I'm running hard : )
I've had very positive results with this method (5K PR was 21:05 at age 41. I was thrilled with that! Half PR is around 1:45:00, also in my 40s). Let's hear it for the low mileage crew! : ) : ) : )
QD: I run normally 100-150 km a week. My biggest volume has been 171 km in one week, and 200 km in 8 days because that time I ran an extra long run. Well I ran my first marathon in 1999 without any training or running experience. So it probably has taken 22 years to arrive here.
40-45 miles/week
After 2 years of running, I completed a marathon. My new cap before injury is 50miles/week.
Number 1 tip: consistency>volume when considering the long term to achieve your running goals
I started running a couple of years ago aged 62 and I’ve battled with injuries 🙈 but I caught Covid 3 weeks ago and man you don’t want to catch it, it’s knocked me for six BMB 👍🏃♂️
Hey..get better soon and come back slooow
QD: I have been banged up with ITB recently so it has taken me a month to get up to 45 miles this week. Prior to that hiccup, I was running about 60 miles a week and I started 4 years ago. It has been quite the journey as my prs have dropped significantly. For example, I ran 15:05 in my first 3200 in high school, and my pr is now a 10:09. I am continuing to run in college.
QD: between 40-80 miles per week. If in a marathon block I peak at 80ish. At 50, I found I couldn’t handle so much intensity so upped my volume. This was the tweak that allowed me to BQ twice. Started running again in Dec 2017.
QD: right now I have only been reaching in to the 20+ miles a week range. I’ve had a lot of set backs with injuries and what not since my return to running three years ago. I’m hoping to be up between 35-40 a week by the time I start my marathon training block in February. Before I taper for my marathon in May, I am hoping be averaging 55-60+ depending on how my body responds to small increases.
I just listen to my body. I run until I feel soreness. Usually that means one intense run, or consecutive nights of moderate runs. Soreness is good. When soreness turns to pain, I take the necessary time off until I'm back to baseline. Recovery is what keeps injuries away. I also supplement with glucosamine. Find this really helps.
Think as a new runner my advice would be, be patient with speed work. I always seem to pick up any niggles on my 1km repeats. Could also be the more aggressive nature of shoes like the vapour fly. Going through a strength building phase atm and speed days replaced with hill repeats. Only been running 7 months, hit my 5k goal now on to my 10k, then half marathon.
Woke up yesterday with pain in my knee when bending, I still want to train but I’m trying to stay disciplined and rest
I’m very much a rookie runner, only been running “properly” since January, usually doing 20-25k per week but the last month/few weeks I pushed it up to 30k per week & now I’ve got a slightly injury in my hamstring :( I guess I pushed it up too much too soon, especially after all the running I’ve done so far this year (over 1100km, 2020 was 284km in total)
Weight training should help - go to a pt
Super Seth 🖖🏽
Back in 2016 I wanted to run a marathon. I worked up to the half marathon distance and, 3 days later after the race, pulled a calf muscle, got and of the habit of running, and ultimately quit. Exactly what you said. Yup, number 5 or recovery after races or total reset is what was my downfall. BTW, a while back you recommended the NB FF More V3 to me. My pair arrives Monday and will be a key shoe in active recovery days. I only held off due to price and durability issues with the shoe. I must say, as an aside, we all need to send New Balance a message by boycotting a 2nd purchase until they drop the price to $150, otherwise I am staying with the Bondi line. :-)
I started running on april 2019. I have already ran 5 marathons 2 of which trail(beach runs). Last week i ran my PB marathon 2h30 in Barcelona. My maximum running kms totalled 135km and that was onlt once. The average would be less than 90km a week. Cheers
I run 45mpw. I started actually training when I was 11, which was 2 years ago. Now I'm VERY slowly increasing it so that I don't get injured. 😬
Hi Seth, I am sorry to see the NY marathon did not go as planned. Unfortunately, I had the exact same issue during my Amsterdam marathon this year. Got stomach issues around mile 10, which became unbearable after 20 miles, so I decided to step out. Was a very difficult decision to make. Now I don't know what to do for a next marathon, to not get this same issue..
As of recently if i’m healthy, 65-70 is the sweet spot. Been running for over 10 years. Have done 80 before for marathon training but usually don’t do as much for xc and track.
Hi Seth, I don't know if your are interested in checking other people's training plans vs performance (weekly mileage/elevations/pace/race PB), but Tim Grose has a video 3 weeks ago about analyzing training logs & race performance of some elite, sub-elite runners, and youtubers (he also put yours in) to find any interesting correlation.
Hey Seth, are you still going to do that VO2 max test?
Haven't found a company yet that's ready for me to film the experience. Looking
QD: I’m currently on my break from xc season but last season I was able to get up to about 50 miles a week. However, to get there I jumped from about 30 miles a week to 50. I then developed patellar tendinitis. I was able to run through the season but I definitely learned that I need to bring my mileage up slower.
QD: Seth, man what a timely vlog. I'm now just over 30 miles a week which took me about 2 years to get to. I'm training for my first marathon (miami) in february. Just this past week after a 15 mile long run I'm getting some patellofemoral pain. Like you I'm a dad but I don't take enough time to stretch, strength train, cool down/warm up, etc like you do.. Also unlike you I'm a bigger runner, I'm 5'9" and 220 lbs which takes an extra toll on the knees. Before the knee gets too bad I'm working on it so I can get back on the road....any recommendations?!?
If you call yourself big at those numbers then I'm sure chest is bigger than your waist. Anyway, a few pounds less and the knees might like it. On the other hand, I'm over 6 ft and 164 lbs, still getting some knee pain.
@@user-rl3ef4ju9k not the case...I just love cheeseburgers
QD: Running 35-40 mile per week, and took about 1 year of consistent running to feel comfortable in this range. Was very active before (sports and the gym 5+ days per week) but was never a runner. Slowly but surely!
QD: 70 -90 km per week. it took me 4 years to get here. Keep running and enjoying it!
QD: Currently running 50-60km per week, with 3 days quality track work outs (speed, intervals and threshold runs) It has helped me alot to run faster for the 5km and 10km races
High. School I probably did 20-25 mpw in season and in summer was doing 30-50. College 60-90, played with 120-150 for a year, then 100-130 at Zap Fitness. After that I dropped to 70-90, ran all my PR's. Now at age 43 it's 40-80. With knee surgery coming up its been mostly biking. So I'll be starting up real slow.
QD: got up to about 60 miles a week over three years. Had a nerve injury though at my peak and had to take an entire year off. Basically starting from where I was four years ago and it’s brutal but live and learn!
QD during triathlon training probably on 30-35 miles a week with 100-150 miles cycling. During strictly marathon training 70-75 miles a week. Just depends on what is my next A race.
I would love to see you & Joe Gray duke it out next year in the Ascent. Would be interesting to see if that would lower your PR
Nice blog SJD......I have a question? What is your point about cycling? What do you think to cycling instead running only in a easy day's?
Ultra instinct Seth!
I feel very comfortable running 30-35 mpw currently. My last two marathon training blocks have taken me up to 50-55 maximum, but I’ve found this is unsustainable for the long term for me at this point. I’m still on a complete break after running the Indianapolis Marathon last week but will probably start running like 20 miles or so next week and building up to about 30 miles over the next two weeks where I’ll stay until I decide what I’m doing in the spring lol (probably another marathon but maybe a half. We will see). Also planning to do 2-3 trail half marathons this next summer so I have to take that into account.
QOD 140km is my peck milage then hold for about 2 weeks in the training block, have been running for 10 years but only the last two or 3 years have concentrated on building up higher milage 👍
Looking great champ
not marathon or long distance running at the moment. Took the summer to work track. I’m 58 and have run 14 marathons and 4 ultras. Needed to take a break for for a few years- reset and work on speed. When I was a few years back I started at 40 miles per week as a beginner marathoner and it took me 3 years to build up to 85 miles per week. 85 was my max but my best marathons were in the 55-65 miles range.
Started to run consistently(5-6 days per week) again in January 2021 and I now hover between 35-40 mpw injury free. For 2022 I’d like to average 40+ mpw taking it slow with the progression but we’ll see if it becomes too much balancing with career and family. Ive only ever achieved higher mileage (60+miles) when using a race specific training plan.
I can run up to 40 MPW without injury and have topped out at 50 MPW during a marathon training block. I'm comfortable in the 20 - 30 miles per week range. I've been running now for about 6 years, starting as an obese runner but now just a little thick 🤣
50km a week. Sometimes less. I incorporate serious strength training as well and that does affect my limit on volume.
I don't ever increase mileage and intensity at the same time. One or the other leaves room for recovery.
Love your hair cut!
After a year of running this month I'm still at a looow 20-25 miles a week.
Looking to improve on my 5k PB of 17:59 and I'm hopeful I'll break 17:30 before 2022 !
Great PB. How old are you
Weird situation for me. I ran my first 2 years of college usually 45-65 miles a week, then I got a stress fracture in my femur and then my next 2 years of college I played college basketball and ran randomly whenever there was time, then last year I picked it back up some running 25-45 miles a week and this year has been random, about 15-40 miles a week and I’m really not sure where to go from here! Kind of want to do a Turkey trot and take a 2 week RESET because I haven’t done that in a long time but I also haven’t been doing not so many miles so I’m not sure!
Running for about 6 months now, 44years old. Last month was 130km so about 25 a week, November is starting similar but since I started I had knee pains, hamstring injury, metatarsal area pain(still coming back now too) calf injury and now my right ankle feels off. running injury free?? Hopefully some day, I do seem to be able to run more after adding more stretching and some strength exercises.
SETH… I’m surprise you did not list top reason why you are injury free… proper shoes! My aches/soreness are down- bec been following your recommended shoes list!! 😊
QD: but also looking for some advice. I'm 24, previously a college soccer player and just started getting into running. Over the past 6 months I have gone from running ~10 miles/week to 20 miles/week with a peak of ~30 miles/week. As a newer runner I am seeing crazy improvements, but I'm expecting to see a plateau at some point. How can I push to find the plateau, and know that I have reached it so I don't push too far and risk injury? Really appreciate the video and thanks in advance for any advice.
QD: Started running for real juli 2021 so ran over 4 months, and i am around 70-80 kilometer per week now. I run mostly slow like 90-95 procent of my runs are at low heart rate, not much speed work yet. Goal is sub 3 marathon in summer 2022
QD: I'm the kind of runner that gets carried away. I run and its fun so I run more and run faster and it feels like more fun, so I run more and more and there is a injury!. I ran injury free for almost a year but last june i got achilles problems. I run and run until i could no more. I was forced to lay down my shoes for almost 6 weeks. Now i'm back running 5 k two times a week and i feel silly....
Seth! Do you get Chinook’s in Colorado?
You forgot the point of you are always running in fresh new shoes and hardly ever in a shoe with 100+ miles in them. Compare the average mileage you put into a shoe now before retiring them from your rotation compared to two years ago. Huge factor here I feel that is helping you stay healthy, but obviously the majority of runners can’t afford to do this.
Fresh shoes actually cause issues for me. I prefer a shoe with over 100 miles in them. Stiff midsoles cause issues for my feet for whatever reason. I think shoes really only need to be replaced after several hundred miles - at least like 300 or 400
It is hard to limit volume and go slow when you are signed up for a half marathon in 10 weeks!!!!! On the other hand hard to run a half marathon when you are injured....
I run about 33-35 miles a week, when I started running consistently a year ago I started around 25-30
I’m just closing out 3 weeks at 112 miles per week. It’s taken me 4 years to get to this point.
QOD: currently running 60 mpw. Been running off and on for 15+ years, but consistently running for only 5.
peak of last year? 50-55 mi/week. But feel a groin/adductor dull pain in my left side, so tapering down, might have to see a PT and take a few weeks over the winter. *sigh* Need that weight training back in my life....
Maybe a silly question, but if you run the Pikes Peak Ascent only, how do you get back down? Is there a road? The Peak always looks pretty inaccessible on film by anything other than walking anyway.
There is a road. I believe it’s one of the only peaks over 14,000 feet that is accessible by vehicle.
There is a road on the “back” side. Runners are shuttled down via vans/then school busses due to limited parking at the top due to construction of the new (and beautiful) visitors center. No spectators have been allowed at the top for the past couple of years, but with the livestream and giant video board down in Manitou Springs (at the start), they can watch the finishers.
@@marktrujillo5480 Cool, yea you wouldn't know from watching the videos of the turnaround up top. Thanks for the info!
Hello Seth! You always say about PR in the ascent of Pike Peaks and you never say about the almost 3 minutes you were slower in the decent of the Pikes Peak. You did not PR the marathon, you were 2 seconds slower and you did 3 minutes faster the ascent… so did you break in the decent?
Training block went well. 50k in the mud just put me on injured reserve😩!
Im just hoping for 2 months injury free. Past 4 or 5 cross and tack seasons I havent finished cause of injury:[
At what volume do you start after the break and how quickly do you increase it back up?
What is your resting heart rate after this training block? I'm curious 👀
how did you go over runner's knee? I stopped running for 2 months, but it comes back if I run, however it seems to recover faster if I stop running again. Im trying to also change form, and waiting for some new new balance to arrive. At this point, every suggestion would help