I'm back after being injured & need advice

Hi guys! I'm not sure who is here that remembers me but I was an avid runner (running about 7-10 miles a day most days, for 35-45 miles/week) and wound up not being able to maintain a helthy weight no matter how much I ate.  So I cut back and gained a little weight and at the same time ended up with two injuries that prevented me from running (a hip injury that is still going on and an ankle injury that is healed). 


Well, that was months ago and due to my injuries during that time I have managed to let myself get pretty out of shape and gain almost 20 pounds (some of it needed, some of it not).  I ran today and could barely trudge through 3 miles. 

Since I've been active  for as long as I can remember I've never really had to develop a plan to get myself back into shape.  I kind of always just fell back into the swing of things.  THAT IS NOT THE CASE THIS TIME.  For the past 3 weeks I've been desperately trying to get myself back into a routine and I'm failing miserably.  I've tinkered with distances and types of activities...nothing seems to work. 

Its really sad for me because working out was never a chore for me before - I truly loved it - and now its more of a chore than anything. Its very depressing to think of what I used to be ablet to do compared to now.  I am being realistic, in that I realize I have to ease back up to my level of fitness, but its been difficult to get motivated when I see how far I've been set back.

I used to only use the treadmill but have added in swimming and other machines to try to avoid injury again.  I've never done group classes but I think I am going to try to go them frequently until I can get back near where I was.  Below is my newest plan and I would really appreciate advice on it.

MON:
Walk or swim 30-45 min
Cycle Class or Pilates Class
TUES:
Run 3 miles or swim 30 min 
Body Works+Abs class or BootCamp Cardio Class
WED:
Walk or swim 30-45 min 
Kickbox Cardio Class
THUR:
Walk or swim 30-45 min 
Body Works+Abs class or Cycle Class
FRI:
Run 3 miles or swim 30-45 min
Cycle class or Step Sculpt
SAT:
morning--Body Works + Abs Class and then Yoga Class
(possible evening work out-->walk or swim 30-45 min)
SUN:
morning--Cardio Kick Box and the Pilates Class
(possible evening work out-->3 mile run or 30 min walk or swim)

Well, everybody says you should build a day of recovery into your week, but I've always believed that with cross training, and taking it very easy one day you accomplish what you need.

Have you thought about weight training?  Your schedule seems pretty cardio-intense.

If you can find a master's swim group, I highly recommend it.  Joining masters was one of the keys to me losing about 40 lbs two years ago.  Quite the opposite of running for me---I can just zone out and listen to my iPod on the run.   In the pool there are a million things to think about--pull pattern, breathing pattern, kick rhythm, hand placement, posture.  Swimming with others will push you so that you care about your efficiencies in order to keep up--you'll go farther and faster.  For me, it turned a form of exercise into a passion.

Maybe take another shot at slowing down on the run.  The slower stuff burns the fat, and once you are a little lighter on your feet, I'm sure the energy will kick back in.  But you also have to come to grips with exercise getting harder every year too.  Getting old ain't for wimps.

since you can't rely on your muscle memory anymore, how about laying a new, strong foundation for your running dreams?  "no business running" is a strength training program geared to prepare ppl for the demands that running places on the body, prevent injuries and overall make you a stronger healthier person.  i think esp since you don't have the endurance to run 7miles a day right now, it might be helpful to weight lift--you get to rest every minute or so! 

but i do think you will bounce back quickly.  i know this must be a less-than-pleasant time for you, but i encourage you to focus on the fact that your body's in a much better place now than when it was running too much for its caloric intake.  best of luck to you.

If you have had problems with overuse injuries, I strongly recommend building in at least one day of rest into the schedule.    A rest day does not need to be 100% sedentary.  For example, I walk and bike for errands and commuting every day, and don't consider that "exercise".

I also agree with the suggestions to add strength training to the mix.

Good luck getting back into the swing of things!

Hi Minie!  I certainly remember you!  Welcome back!

I don't have much to contribute, other than that I'm sure you'll bounce back, since you are determined enough.  I know it's discouraging when you are used to being in good physical condition to accept your body's temporary limitations.  That happens to me when I cut back or have an injury.

I am still recovering from some pretty serious runner's knee. When it was bad I told myself I HAD to do more cross training or ELSE.  Guess who didn't do any cross training at all once the pain went away?  Yep.  Guess who is now having more knee pain again also?  Yes, I'm an idiot.  So my advice to you is to make sure to keep up the cross training!

Oh, and also: try yoga.  It's FABULOUS for runners.