Rusty – How To Get Back In The Game

It’s been a while since I posted, mainly because I’ve had a lot of ups and downs. I’ve experienced two recoveries; one was 25 month ago, the other 13 months.  I thought the first recovery was easier, but that may be jaded by the failing of my other hip. Many ask how to get back to running form.  I think I have a good handle on what to do and what NOT to do.

Where to Start:

– Stationary Bike / Spinning after two weeks (Min) Slowly Build up time and resistance.

– Elliptical after 4 weeks (Min) Slowly build time and resistance.

– Walking.  Lots of walking!  I was walking up to 8 miles 6 weeks after my first procedure.



– When?  8 weeks for some, 6 months for others, everyone is different.

– Cross Train.  Continue bike & elliptical, Try Yoga, Dance, Swim, etc.

– Develop a 10-15 minute core routine and do it religiously. (more on that later)


– Start real slow and slowly build distance.

– Concentrate on form.

– Develop the base distance and maintain that for a few months

– After base is developed, start building speed WITHOUT the Garmin

– Reintroduce the Garmin

That’s the skinny basics.  I’ve had some great triumphs this past year and some even greater let downs.  I built my weekly mileage to over 50 miles in 8 months.  I ran an 11 miler with the final mile at 7:30.  Why, because I COULD. Then I spent the next 4 – 6 weeks NOT running.  Just because I COULD doesn’t mean I SHOULD.  That’s when I put the Garmin away.

I realized my body wasn’t ready for my new hips.  I had spent years running wrong.  The medical professionals said I had a high pain tolerance.  No, my body adjusted and found a way to work around those deteriorating hips.  That’s why some of us have those funny gaits that our fellow runners make fun of.  Many of us have spent years slowly adjusting and then bam, new hips and our bodies aren’t ready for the new smooth action.  Some muscles are too strong, and some are too weak.  I really believe many of us need to concentrate on returning to good form.

That’s how I believe I got so many darned many injuries.  I was pushing hard, but everything was out of whack.  Lots of over-compensating going on!

My everyday Core Exercise routine.  Start with a few and add more along with increasing repetitions:

– 30 Push-ups

– 120 Bicycle Sit ups (for stomach and Flexors)

– 20 forward lunges each leg (For lots of core muscles)

– 20 Kneeling Leg Raise (For the Glutes)

– 20 Side lying Scissor Lift ( Abductor and Adductor)

– 20 Air Squats (Lots of Core Muscles)

– 20 Bench Dips (Tri-Ceps and Core)

Lastly, for Cross Training, I am very fortunate to have a stationary bike, elliptical, treadmill and Concept rower at home.   Along with NETFLIX and an addiction to binge-watching various season long shows.  Cross Training is a little more convenient for me.

My biggest recommendations:

– Start slow and listen to your body

– Develop core – Cross Train


– Work on good form

That’s it for now.  I’d love it for others to comment and maybe we can all develop a “what to do and what NOT to do” list.

Big THANKS to Tom for helping and encouraging us all.  Merry X-mas and Happy New Year!!!!

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