How I Ran Again, After Being Told I Never Would - The Running Channel

Aug 13, 2025

Intro: This is a quick summary of How I Ran Again, After Being Told I Never Would from The Running Channel. It’s an inspiring watch — we’re breaking it down so you can try the comeback workout today. Be sure to check out the full video for all the details.

Key Points:

A gradual, “small‑dosage” return‑to‑run plan is essential after major knee surgery. 
Pair every running session with an equal‑length strength session focused on the knees, hips, and core. 
Start with walk‑run intervals, monitor load tolerance, and only increase mileage when pain‑free. 
Core and lower‑body drills (Bulgarian split squats, single‑leg deadlifts, band side steps, etc.) rebuild stability and protect the joint.

Workout Example:

Walk/Run Intro (3 × week):
- Warm‑up: 5 min easy walk.
- Alternate 1 min jog / 2 min walk for 10 minutes (total ~3 km).
- Cool‑down: 5 min walk.
Strength Session (right after the run):
- 2 × 10 Bulgarian split squats each leg.
- 2 × 8 single‑leg deadlifts each leg.
- 2 × 12 banded side steps (mini‑band).
- 2 × 10 core leg lifts.
- Finish with 30 sec plank.
Progression: Every 2 weeks add 0.5 km to the jog interval or add an extra repeat, but only if you stay pain‑free. Keep the 50/50 strength‑running split throughout.

Closing Note: Give this gentle run‑plus‑strength routine a try and watch your confidence grow. Adjust the paces and distances in the Pacing app to match your current fitness – you’ll be back on the trails faster than you think! 🎉