Before the first step

Before The First Step Of Running: Returning After Time Off

They say a journey begins with the first step. But it begins before that. Getting back to running after injury, melanoma, skin graft and rehab I had to rebuild back up to that first step.

This 2020 journey begins with a less-than-ideal 2019. The main event was finding out I had Melanoma skin cancer: click for details

No Running

After injury, melanoma, a skin graft, time off work and rehab I was happy with moving a little closer to normality. The skin graft was my main limitation.

Weeks of bed rest. Weeks of no running.

Surprisingly I didn’t miss running all that much but I was getting frustrated at not being able to move like I used to be able to. More details here: 5 Weeks After Melanoma Surgery

First Run

Eventually I was able to go my first run.

It was for ten minutes and it felt awkward.

The idea of running felt great. I was happy to be out there again. But I wasn’t smooth. My body had forgotten what it was meant to do.

Bit by bit I built my running back up. The skin graft still provided limitations. I had to get creative to improve my running. Finding ways to prepare my legs without risking the healing.

Not Just Running

Those creative ways included:

  • step ups with a high knee lift
  • calf raise with a deep drop
  • directional hopping

These exercises appear in the video above. They are simple, but sometimes a visual makes it easier to understand.

The hopping was actually harder than it should have been. It’s amazing how much of the skills and coordination you lose after being bed down for four weeks.

The aim was to get back to where running felt good. Over the weeks I eventually got there. Running feels good again. That’s step one. There are many more steps to take.

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