How to Get Back After Illness

by Fiona

I was going really well with my running on treadmill every day. I was up to between five and six miles a day. I then got very ill and had a bad viral flu and was well out of action for over six weeks. I tried this week to get back into my running again. I got to 2.5 miles and I was ok. Tired but ok.

My question is should I go with the ten percent rule and get back into it that way or is there another way I could get back into the swing of things.

Also about the ten percent rule is it up to ten percent by day or by week?

Hope you can help.

I didn't think I would take me as long and as slow to get back into things.

Many thanks

Answer by Dominique:

Hi Fiona,
Sickness can really throw your training around. As suggested on this page --> Running after Sickness, the safe rule is to take about as much time to get back to your normal running as you took time off.

The 10% rule is a weekly rule. I am not big fan of it by the way, see my Increasing Mileage Safely page for my reasoning behind increasing mileage.

Now that you have done that 2.5 miles, do it a few more times, then go to 3 miles for 3-4 days, then 3.5 miles 3-4 days and so on.

As you get your strength back and you slowly increase your mileage this way you will feel when you are ready to go to the next level, when you need to take it easier, etc.

As you are recovering from what must have been quite a serious virus I would recommend just taking the odd rest day here or there as well. Just know that it is okay to take a day of rest while you are in this recovery period.

Best of luck with getting back into it.
Kind regards,

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