Rick's Comeback Foundation
Workout - Rick's Comeback Foundation
- 5min @ 12'00''/km
- 3 lots of:
- 1min @ 8'15''/km
- 2min @ 12'00''/km
- 5min @ 12'00''/km
- 1min rest
- 40s rest
- 45s rest
- 45s rest
- 30s rest
to import the workout after you install it.
Intro: The Running Channel’s How I Ran Again, After Being Told I Never Would showcases a compelling comeback story. We’ve pulled together the essentials here so you can start the workout right away—watch the full video when you want the complete narrative and additional context.
Key Points:
- A phased return to running with modest starting volumes is essential following major knee surgery.
- Match each running session with an equal-length strength block focused on the knee, hip, and core.
- Work through walk-run intervals at a controlled pace, checking how you feel, and step up only when you’re consistently pain-free.
- Targeted lower-body exercises (Bulgarian split squats, single-leg deadlifts, banded side steps, and similar moves) restore stability and protect the joint.
Workout Example:
-
Walk/Run Sessions (3 × per week):
- Warm-up: 5 min easy walk.
- Main set: Alternate 1 min jogging with 2 min walking for 10 minutes (roughly 3 km total).
- Cool-down: 5 min walk.
-
Strength Work (right after running):
- 2 × 10 Bulgarian split squats (each side).
- 2 × 8 single-leg deadlifts (each side).
- 2 × 12 banded side steps (mini-band).
- 2 × 10 core leg lifts.
- 30-second plank to finish.
-
Progressing Safely: Add 0.5 km to your jog interval or include an extra round every two weeks—provided you remain pain-free through the session. Keep the 50/50 running-to-strength ratio constant across your full recovery.
Closing Note: Get going with this combined running-and-strength approach and watch how your self-assurance grows. Tune your paces and distances in the Pacing app to where you are right now—you’ll be logging miles on the trails quicker than you expect! 🎉
References
- How I Ran Again, After Being Told I Never Would - YouTube (YouTube Video)