strength and endurance rehab after liver failure

For example, you could run 10 miles one week, then the following week, run-walk a longer run, say 11 or 12 miles. If it does lend relief, you can build up the long run distance (12, 13, 14, 16 miles…), and when you cut back the distance for a recovery week, run at a higher interval (more running, less walking) or run the entire workout. The key is to explore the strategy to see if it allows you to build the time on your feet symptom-free. Plus, you can begin to experiment with the run-walk ratio that is best for you-for some, it may be a 3/1 and for others, it could be walking a minute every mile. Although it may seem like this method would add more time to your runs, you may be surprised to find that you are able to hold a pace not far off of your normal long run pace. Specifically, run for 4-5 minutes and walk for one minute repeatedly for the long run duration. Stairs are such a powerful cross-training tool for runners-you may never want to stop!Īnother effective way to reduce the impact forces on your body in the long run is to use run-walk intervals. You can climb on stair mills at the gym or on real stairs either way, focus on walking up, placing your entire foot on each stair and pushing through your heels to activate the glutes. A little stair climbing goes a long way at first, so keep the duration to just 20-30 minutes so you can avoid blowing out your calves. The climbing motion is an effective low-impact way to build glute and leg strength as well as train at a higher intensity to maintain or improve fitness. With permission from your physical therapist, weave in stair climbing into your cross-training regimen. Once you build back up to running symptom-free, begin to add hills back into your regimen. It’s also wise to stick with flat terrain for now since hills can sometimes aggravate hip issues. Doing so will reduce the impact forces on your body, avoid the off-setting camber often found on roads, and may help aid in the recovery process. When possible, run on more forgiving terrain like a track, groomed path, or trails. Play icon The triangle icon that indicates to play Although cross-training isn’t the same as running, combining the modes of exercise will help you develop endurance so when you can increase the mileage, you’ll have the fitness base to do so. Perform the cross-training at an easy to moderate effort (not hard). For instance, if you are supposed to run 14 miles and you run at a 10-minute pace, you’d run 10 miles, then ride, elliptical, or aqua jog for an additional 40 minutes for a total of 1:40 for the day. 10 miles), and then cycle or elliptical for the time it would take you to run the planned miles on your schedule.

Run the distance you can complete safely and without pain (ie. Here are four strategies you can employ to continue to build endurance while in rehab. I’m assuming you’ve gotten the green light to continue to train, which is good news in and of itself.

That will go a long way in reducing the pain you’re feeling on the run and may even help your running form, too.

Hi Russ! It sounds like you’re on a sound strengthening program for your core. What are some tips for long runs while rehabbing weak hips and glutes? I’m able to run 10 miles but feel pressure in the last mile.

Strength and endurance rehab after liver failure