Help!!!! newbie

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    • #20046
      berukie
      Participant

      Hello fellow Hippies! I had a total hip replacement 3 1/2 months ago.  before that i ran everything i could from 5k’s to 50k’s (5k in 17.13 best, mara
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    • #20047
      Petemeads
      Participant

      Hi, welcome!
      Read some of the current posts, there are several folk, boys and girls, starting their adventures in running with a THR at the moment, lots of info to absorb.
      In my case, I was jogging at 6 weeks and back in the mountains at 4 months, but this was over 4 years ago so no Covid to recover from..
      I started on hard flat surfaces, in ordinary trainers, at a very slow jog/walk/jog, checking for new pains/funny feelings and being very careful. The hospital physio, however, stuck me on a treadmill and made me run properly (but not very elegantly) so I stopped worrying and so my 6 week jog was actually at parkrun, 5k. I went down the route of small steps, faster cadence in flat shoes – some go the other way and get Hoka or similar soft cushioned shoes, and start running on grass. I was fit before the op. so was reasonably quick quite quickly, this did not last very long and had to build up mileage slowly to regain proper fitness. Basically my best advice is to ‘suck it and see’ – I recorded my progress on my Garmin devices, nice to be able to look back and see how far you have come.
      Good luck,
      Pete

    • #20048
      Coddfish
      Participant

      Good luck Berukie. The hardest thing is getting started, once you do, the questions will answer themselves. Make sure your glutes, quads, hamstrings and any tendons cut in surgery are as strong as they can be. I initially had some adductor weakness and held off from running until I could complete sets of single leg glute bridges on the affected side. Also, fairly obviously, make sure you have rebuilt enough aerobic strength. Although I was able to continue swimming right up to surgery, and got back in the pool 5 weeks after surgery, I was quite surprised how much capacity I lost during the period before / after surgery when I couldn’t run.

      I have stuck with the shoes I had before surgery, both were fairly new when my running started to fall apart in early 2021. Fairly normal Mizuno Wave road shoes and Saucony Guide trails. Not sure where you live and therefore what options you have. Trail might make an easier start so long as you have somewhere with a good compacted surface – wide and well maintained paths, not riddled with roots, not a lot of mud etc. treadmill likewise if you can bear it (I would rather be outdoors!).

      I am now just over 4 months out from my THR and made a tentative start to running in December, which I am now building on. I started with weeks 1 and 2 from couch to 5k as I hadn’t been able to run since May, and am now using coach Amy’s 5k plan on Garmin Connect to build on it. Basically run/walk until I can continuously run 5k. I am a big fan of parkrun, currently walking it as fast as I can with Nordic urban poles, I won’t switch to running it until I have got through (or close to through) the Garmin plan.

      I have an excellent personal trainer who I have worked with on strength for a number of years. He has been excellent in getting me into some sort of state to tackle this. Plus as I mentioned I swim and I also do pool based Aqua classes.

      I am not sure whether I will go much beyond 5k. I probably will build back to 10k but that’s enough. I am 65, main motivation for running is the physical and mental health benefits. Nothing seems to help in quite the same way.

      I have a Smith & Nephew uncemented Polar 3 (Polarstem / R3 cup), surgery was posterior approach. My recovery has been really easy and straightforward.

    • #20049
      Dave Whiteside
      Participant

      Hi Berukie,
      Congrats on your impressive pre-op times. I would start slow and short, take the first year to adjust and just build a base. After that anything is possible. I started racing 5K’s and 10K’s and later moved to marathons and now ultras. For me the longer the distance the easier it is on your hip. The pounding running sub 20 minute 5K’s took a tool and gives me pain in the hip area. You have to listen to your body and back off when it’s telling you. The majority of my training is slow and I’m still able to show up race day and do well, winning occasionally. I also do a little riding (stand up ElliptiGo to be precise) and think hip strengthening exercises will also pay dividends. I try to eat healthy (keto) and keep inflammation to a minimum, for me I think that’s the biggest risk. I’ve been running between 2,000 to 3,000 miles the last 5-6 years. Wishing you tons of luck and many miles.
      Dave

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