Training For My First 10k After Being Told I'd NEVER RUN AGAIN

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Rick has come back from knee injury and in January 2023 he completed his first 1 kilometre run outdoors in 2 years! Now he has his sights set on a new challenge, the furthest run he’s done in 3 years, a 10k race.
But how do you train for a 10k after injury? Well Rick goes through how a week of training looks and how different it is to the last 10k he trained for…
↓↓ Give Rick some good luck in the comments! ↓↓
What’s in this video?
Chapters:
00:00:00 - Running after Knee Surgeries
00:01:01 - Getting Back into Racing
00:01:58 - Balancing Strength and Conditioning
00:03:03 - Interval Session: 8 times 400 meters
00:04:02 - Training for a 10k race
00:04:58 - Outdoor Interval Training
00:07:58 - Finishing the Workout
MUSIC licensed by Artlist and Epidemic Sound:
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Опубликовано:

8 июл 2024

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Комментарии : 180

@rogerrichards8048 10 месяцев назад

I just want to say that your persistence & hunger to get back out running following such an injury, is an inspiration to many of us. Hope the 10k goes well I’m sure you’ll smash it (the race that is not your knee👍)

@runningchannel 10 месяцев назад

Thanks Roger! Have you got anything lined up?

@GutenbergBabble 10 месяцев назад

My brain has started giving me dreams of running without pain. The whole dream is just running and discovering that it doesn't hurt. It makes me so sad when I wake up 🥲! This video, and the one 8 months ago, have really given me hope. Thank you for sharing your journey, Rick, and I'm so happy you've reached this pain-free milestone!

@gavinbruce-thegreyrunner5581 10 месяцев назад

You are looking very fit and very healthy Rick. The hard work and sacrifice over the last 2 years are on the screen. Incredible determination and motivation.

@christiankolstad7685 10 месяцев назад

So glad for Rick, to see him do intervals again! His attitude is stunning 😄

@runningchannel 10 месяцев назад

Thanks Christian! 😁

@cars92dtb 10 месяцев назад

In May 2022 I said I’d never run a marathon. In 13 days, I’ll have run my 4th. So many miles ran in training but to see the video of you completing that km, so much emotion. Hope you have fun training for and then racing your 10k-betting you’ll surprise yourself with how well you will fare. Stay consistent!

@Mookiethedog 10 месяцев назад

Yo Rick I was gonna joke about how you could never really run "before" but seriously I'm so happy for you pal. I'm 59 and have run (major) injury free all my life. It's such a gift and I would be very sad if I was unable to continue. We all love you buddy and wish you all the best of health on your 10km journey ❤

@dominofuel8050 10 месяцев назад

It’s awesome to hear you’re getting back out there setting big goals after that setback. You’re gonna crush that 10k! I’ve been struggling with a good amount of illness this year and you remind me to be thankful for what I can do :)

@runningchannel 10 месяцев назад

Sorry to hear you've been ill Dom! Any races lines up at all?

@dominofuel8050 10 месяцев назад

@@runningchannel Thanks, I can now say firsthand that running and upper respiratory infection doesn’t mix 🙃 but I am still aiming for Tunnel Hill 100 this winter. OG goal of 16 hours but we’ll see how it goes

@killerqueen9298 10 месяцев назад

I am in awe of you Rick. Your determination is stupendous. Good luck with the 10k. I will revisit this video when I get back out when I have found out what is wrong with my knee. Thanks for the inspiration ❤

@dapsign 10 месяцев назад

SO happy for you, Rick! Emotional watching since I’ve had to stop running for most of this year due to injury (partially torn hamstring tendon). Best of luck on training and racing!

@parttroll1 10 месяцев назад

Great to see you back out running.

@Ouga_Official 10 месяцев назад

I had surgery on my left foot, followed by surgery on the right foot 18 months later, and then a hip injury because I didn't rehab the second surgery right (lockdown). So Rick, that feeling of "OMG I am running without pain!!!" truly hits home. Very well done. I am now as cautious and diligent, I also warm-up and stretch after the run, I am doing S&C twice a week, and getting a sports massage once per month to address any niggle before it develops, I have gotten better at budgeting it. Our bodies can take a lot of battering so I am grateful for good health Oh and I am training for a half marathon in end of October. My first one since 2019 (pre-surgeries), so I am terrified but so excited!

@runningchannel 10 месяцев назад

Oh no that sounds like you've been through a lot 😣 Glad you're on the mend and taking it slowly!

@schneckirella 10 месяцев назад

Ouga, I'm so glad you are training for the half. I have quite a similar story: broken left foot in 2020, followed by a broken right foot due to missing rehab in the lockdown. One year ago I broke my ankle and tore the two big side ligaments around it. I'm still doing rehab and dreaming of running again. I hope, I can come back to it in January... Good luck in October. It ist so inspiring to see Rick still rocking it after his horrible knee injury and OPs.

@vikramanand2052 9 месяцев назад

Currently training for the half marathon in Columbus, Ohio on Oct. 15th. I've never been injured as badly as Rick but I can't even imagine what it must be like to have an injury that keeps you on the sidelines for months or years. Best of luck to Rick!

@jaseinclee 10 месяцев назад

Good luck with your 10k race Rick! Been great to see you back running again recently. Things can only get better

@jassaljs 10 месяцев назад

So nice to have you back on your running practice👍Stay safe and injury free🤗

@sambasiva0750 10 месяцев назад

Good for you ❤ happy to see you running again.

@nastiakarpova 10 месяцев назад

Have a great race, Rick! Very impressive journey :)

@damongreen6433 10 месяцев назад

After the race I came and said thanks to you guys for getting me into running. It was my first ever 10k and I had no idea it was your first 10k after major surgery. Sterling effort mate, cracking time as well!

@loganlancaster4809 10 месяцев назад

Beautiful journey, it took less than 60 seconds to make me tear up. Great video and so glad your recovery has come so far.

@jabbejonsson2773 10 месяцев назад

Very inspiring! Can’t wait for the 10k video! You are nailing it!

@tobymacalister506 10 месяцев назад

Good work Rick. You're the beacon of success of the running channel. Perseverance, grit and determination. LEGEND!

@runningchannel 9 месяцев назад

Thanks Toby, that's lovely of you to say!

@tobymacalister506 2 месяца назад

@@runningchannel Watching this again as I prepare for my first outdoor run following my knee surgery and recovery. Always come to the TRC for inspiration!

@kirbyisjaye 10 месяцев назад

Been waiting for this video! You got this Rick! 💪🏻

@jobanski 9 месяцев назад

I’m currently training for my first 10k. Everything has been going well until this past week. I’m not sure if you Britts know, but the U.S. is really really BIG. I just dropped off my oldest at university on the other side of the country, three days driving there and three on the way back. This totally threw me off my routine, and now I’m finding it difficult to get back into training. Thank you for the upload!

@summerphilhorenstein2598 10 месяцев назад

I really love this! I love the training, 50/50 running and strength and conditioning split. Very smart. And I love seeing Rick back running and feeling so grateful and happy.🎉

@johng4150 10 месяцев назад

Glad to see you back! All the best on race day!

@lisaglover5010 10 месяцев назад

Yay Rick!! So great to see you back to running!

@sirmanni4534 9 месяцев назад

Congratulations, very encouraging to hear. Keep running 🏃‍♂️

@AllanDavisArt 9 месяцев назад

So happy to see you back running again. I was in a similar situation to you -albeit not as serious as you but I was unable to run for 2 years. Fortunately it was during Covid when all the races were cancelled but it still affected my mental health and didn’t think I was going to run without any serious pain. I was told by several physios (private & NHS that I just had patella tendinitis so I was doing everything I could to relieve the pain. Paid for an MRI scan and they were unable to locate what was causing the pain. It wasn’t until the second MRI as an where I almost gave up that they discovered I had 2 cysts in my knee!! I can relate to the frustration, elation and the overwhelming relief it is to be back running again Wish you all the best and take it easy! NO CHUNKING!

@TonyBarclayNI 10 месяцев назад

Welcome back, Rick! Been waiting for this video!! Safe journey to every goal, bud!

@Stevenc1984 10 месяцев назад

You deserve this comeback Rick. Wishing you all the best for the training and race day! 🚀

@EvilSecondTwin 10 месяцев назад

Best of luck with your race, Rick! Good to see you back out there.

@theghostofpcs2391 10 месяцев назад

Good to see you're doing so well!

@AK-gb9rp 10 месяцев назад

Doctors are lame. I was told the same when I was 16 after a knee injury from wrestling and now 7 years later ive run up to half marathon distance with 0 pain and feel better than i ever did, still nervous about going for a full but I'll do it eventually. Sometimes doctors just want to discourage you, never give up. Just trust yourself and listen to your body, rest when you need to, do your stability and strengthening. And don't give up.

@lenkaontherun 10 месяцев назад

Now that I call an inspiring journey! Well done, Rick, you are an inspiration!

@spencerharper6182 9 месяцев назад

Bro this is amazing this is the motivation I needed you look for man gonna crush this thing! WELCOME BACK

@adriennewasch6682 9 месяцев назад

I am so happy to see you running again! Wishing you only the best! Especially on the hills!

@marcobach 10 месяцев назад

I had a running injury nowhere near as severe as yours but it stopped me from running for a year. I’m back to running since 6 month now and can relate to how you have to totally reset your goals and forget about old PBs. I’ve been inspired by your determination to get back to running throughout this injury and recovery. Best of luck for your 10k. I hope you smash it and stay injury free!

@arnoldbreach 10 месяцев назад

It's great to see you doing so well Rick. Very well done, and good luck for your training and 10k:)

@sg97100 9 месяцев назад

Great to see you back and enjoying your training for the 10k. Wishing you all the very best.

@jsh2479 9 месяцев назад

Just the inspiration I need as I come back from injury myself. Good luck with your training and on race day Rick! 💪

@pamikeda5920 10 месяцев назад

So happy to see you're back, Rick! Well done on your recovery - looking forward to seeing you progress on your journey!

@runningchannel 10 месяцев назад

Thanks! Have you got anything lined up?

@Kelly_Ben 10 месяцев назад

Great job Rick, your determination is an inspiration!! It's great to see you back at it!

@user-xx6ud8iq7g 9 месяцев назад

Ah this is emotional! I love the discipline and drive to overcome the injury, yet understanding you can’t go all out and doing it sensibly. Coming back after injury or illness is so difficult. Thanks for sharing.

@microchipface 9 месяцев назад

Well done Rick. In April was forced to retire from running completely due to arthritis in both feet. But I have just had a metal plate put in my right foot. When this is healed I will have a metal plate put in my left foot. A further 3-6 months recovery will be needed before I adapt to walking again. And then finally try running again.

@stevenjake 10 месяцев назад

Gteat to see you back running Rick. Genuinely chuffed for you after all the surgeries and i imagine a lot of sleepless nights. Top man

@nathaniel23946 10 месяцев назад

Super proud of you Rick!!! You are awesome! Keep it up!!!

@mj10475 10 месяцев назад

So happy for you Rick! I ruptured my achilles this summer and have missed running so much. This gives me hope!

@suzyaustin6066 10 месяцев назад

So great to see you out running again Rick! Keep up the great work. I’m looking forward to seeing your 10k video. 😁

@runningchannel 10 месяцев назад

Thanks Suzy! It'll be out soon 👀👀

@nathalieasselin2251 10 месяцев назад

So happy to see your back 🎉 it took a lot of courage on your part to not give. And now it’s paying back ❤

@manuelap261 10 месяцев назад

Very happy for you Rick! Wishing you the best😊

@lauseba6990 9 месяцев назад

Awesome, Keep going Brother!

@NatoonKids 10 месяцев назад

Glad to see you are getting back to racing, Rick!!! 6:14 Hope she's ok.

@JBIRDRN8 10 месяцев назад

You are looking good! So happy for you!

@Cozwantsthatpie 10 месяцев назад

I’m proud of you Rick! You definitely have the most perseverance on the channel. Just be careful out there!

@francismckenna7338 9 месяцев назад

Good luck Rick. Running looks like it's going well for you

@davedevries5866 9 месяцев назад

This is awesome news. Welcome back.👍👍👍

@runningchannel 9 месяцев назад

Thank you!

@jennabutler6304 9 месяцев назад

Way to go Rick! I watched you achieve the 10k and it was awesome! I'm training for my first marathon and have pretty bad shin splints that I've had for over a year. Like you I do a lot of S&C, rest, stretching, rolling, PT, etc. It's a long road but if you love running you gotta do it!

@winklertribe5268 9 месяцев назад

I’m trying to get back to distance running after illness (mononucleosis), so I totally get the SLOW ramp up! You are an inspiration! Keep it up!

@fannycrossley6611 9 месяцев назад

I love the 50/50 split between running sessions and S/C sessions. I think it is such a sensible approach and variety is a bit more fun than just running 😉

@blueraiden6617 10 месяцев назад

So happy to see your running again Rick. Definitely missed you.

@johnbradley1599 10 месяцев назад

That was/ is inspirational Rick 👍👍. Hope everything continues to go well for you.

@cerianthus 10 месяцев назад

Looking fit Rick. Welcome back!

@kevinlance1813 9 месяцев назад

Thank you for sharing your journey I've followed it closely from at least two different points of view. First, I have watched hoping I would be so determined and humble if it happened to me, and then secondly, I wrecked a bike last October and destroyed a shoulder. I struggled to get back in sneakers and two weeks later I had a broken bone and a four alarm case of plantar fasciitis. I'm just now beginning to feel like a runner again so I literally understand how you feel. Thanks for your courage and openness in dealing with the comeback, it's really helpful.

@tompatrick795 8 месяцев назад

Just inspiring!

@ulfeliasson5413 10 месяцев назад

Everyone loves a comback, Rick! Had 3 long, long lasting injuries over the years myself that have broken me. Yet somehow, here I am. I guess it is not how good you are that matters, it's how bad you want it. I salute you, sir. Fantastic and inspiring!

@arthurnelson9747 10 месяцев назад

I'm glad to see you back on the roads, Rick! My best wishes for your upcoming 10K. Maybe the rest of the crew can join you.

@anto_runs 9 месяцев назад

great to see you moving so freely after the mega injury!

@BGNewsReporter 10 месяцев назад

Well done Rick, impressive come back! I'm currently training for a full marathon next month. I've suffered from back pain and sciatica problems for years but with better S & C and warm ups etc. I haven't had back issues for about a year and a half, knock on wood. Good luck for race day mate!

@filmic1 10 месяцев назад

Super-beau, Rick! So great. Congratulations. Can't imagine.

@Trowel1892 10 месяцев назад

Best wishes from Liverpool keep it going!

@christinaclementson 10 месяцев назад

So good to see you back running and racing again Rick 🥰

@wesleylenssen620 10 месяцев назад

👏👏👏Bravo and so happy for you. To look on your face after your first K was priceless. Enjoy

@seanc8868 10 месяцев назад

You'll do great Rick! Well done with the recovery! Sean (from Gloucestershire)

@reieli87 10 месяцев назад

Lets Go Rick! Happy for you. Your running schudle remindes me of my first 1 year of running, before i added more. Came from more lifting back around. I just recently got calf strain after doing calf rasies to failure. I hit a new 5km PB and was returning to Base building, deciding to what to train next be for injured my calf muscle. Did my first long run on bike 😅, but im back to weight lifting and Z1 recovery. Best of luck 🏃‍♂️💪glad to see you back running and keeping up S&C Lets Go

@robcaseyire 9 месяцев назад

Fair play to you Rick, long tough journey youve been on. Training for my first marathon at the end of October, Dublin city marathon 💪

@runningchannel 9 месяцев назад

You can do it!

@therunophil 9 месяцев назад

I hurt my knee decades ago, when I got into running later I hardly ever could do longer distances without knee pain, until end of 2019 I found the True Motion Nevos, they claim the shoe centers the leg but that shoe (well, several of them) got me up to the marathon, and as I could run more my knees got stronger and allow me now to run far in many more shoes. Right now I'm training for the second marathon of the year, something I would never have thought possible just a few years ago.

@robwilliams9965 10 месяцев назад

Well done Rick fantastic comeback 👍 that cyclist at 6:14 was so impressed she almost fell off her bike! 😅

@runningchannel 9 месяцев назад

Thanks Rob!

@im_pink_therefore_im_spam 10 месяцев назад

Well done Rick, so glad you're back on your feet. One bright side, you have a whole load of new PBs to make with the new legs

@ThatRunnerAaron 9 месяцев назад

Rick is a legend

@johnparsley1043 10 месяцев назад

Rick, you such an inspiration! Best of luck with your 10K!!

@runningchannel 10 месяцев назад

Thanks John! Are you training for anything at the moment?

@johnparsley1043 10 месяцев назад

@@runningchannel Running the 1500 next week, coming off a hamstring strain

@CraigJones-gt7yh 9 месяцев назад

On Saturday I had my first run a at parkrun after having my ICD (Internl Defib) fitted in August. To say I was a little scared is an understatement. The Parkrun support and volunteers made me feel safe and well suported. I know I can do it, so now a 10k is on the cardss then we edge up again slowly. My first Marathon was planned for Oct 1 so is not happening now. But it will one day.

@acidklaus2854 10 месяцев назад

Champion spirit, Rick! Once you finish that 10k we’ll all chip in to get a plumber install a Gavi tap in your house.

@runningchannel 9 месяцев назад

He would love that! 😂

@user-tg6uw3xz7b 9 месяцев назад

Welcome back

@nrjonesy 9 месяцев назад

Ran my fastest ever 10k in May last year at the Vitality10k but then fell at a Parkrun three months later and broke my collarbone. Was back walking Parkruns a week later, but it's taken nearly a year to get back to a similar level and been training hard for next week's Vitality 10k.. really hope to beat my PB given all the hard yards put in. Whilst not quite as bad an injury I've been inspired by Rick's journey back and loved having The Running Channel podcast to keep me motivated on those long runs. Fingers crossed.

@GrumpyOldEd 9 месяцев назад

Keep going Rick. Looking good :D

@annes4096 10 месяцев назад

This is great to see! As a runner who has also had her Tibias cut in two (TTT surgery on both sides and an MPFL reconstruction on one to deal with dislocating kneecaps) I can really relate to the feeling of strange knee mechanics when running - which is not something I see or hear about often in running content. And also the feeling of ‘omg I can run now’, is so recognisable - growing up I couldn’t really run or jump much as my kneecaps would dislocate rather easily, after revalidatie from the final surgery I ran my first 5k (about 7 years ago now). I took a break from running for a while after because it was still painful, but picked it up again during covid. This year I ran my first half Marathon and plan to run a full one next spring which I would have never thought was possible before (so yay for modern medicine!). My knees do remain my weak spot and I get a fair amount of niggles and injuries still so as I am recovering from yet another knee issue I think Rick’s approach of 50-50 run & S&C and taking rest days more seriously may be a good idea for me as well 😄 Would love to see more of this type of content as well! And also: good luck with the race! Well done getting back there 😄

@koaminsamudera235 10 месяцев назад

Good to see you back, Rick😃🖐

@pauljaffray6437 10 месяцев назад

Well done, Rick, an inspiration. You should be proud of yourself 😁

@ngnhunter9754 10 месяцев назад

Great to see this video! Follow TRC a lot for tips and advice and have seen the progress from Rick. Keep it up. Training for san Sebastian marathon ATM and touch wood the mix of miles, s&c and recovery is keeping me on target

@reynierveldtmann3003 9 месяцев назад

I am so proud of how far you have come since your knee operation Rick. First 10k hey, will be rooting for you! I realise that I need to do more s&c, thanks for sharing this wisdom. Love your rest days mate! 😂 I am training for the Cape Town Marathon on 15 October. I have an ambitious goal to do a sub 4 hour, my previous marathon in Nov'22 was a 4:30.

@runningchannel 9 месяцев назад

Thank you so much!

@taylorlayton4508 10 месяцев назад

Congrats. I've never had an injury that bad but I've been fighting little things off and on for a while. Still, got to the start and finish of my first 100 mile run this last weekend. Now i'm not training for anything and looking forward to that 😀. I'm sure I'll be ready to push it and feel knackered again soon.

@paula130788 10 месяцев назад

Hey Rick, great to see you getting out there! So relatable, unfortunately! I'd love to see a video about the training you did before being getting back to running... a lot of stength training?

@ciaranharbinson7576 10 месяцев назад

I love seeing an inspirational story like this. Goes to show how much punishment the human body can take and how far we have come with medical treatment. Keep up the great work, what legends are made of. Keep it up mate 👍

@IainThacker 10 месяцев назад

Good luck in the 10k, great seeing the continued recovery. Strength training is where it's at! I've given my coach a bit of a task of getting me ready for and Ultra, half and 10k. In that order. Knocked the ultra out just over a week ago, half in Manchester, in just over 4 weeks, 10k at the end of November. Goal is PBs all round - guaranteed in the ultra, somewhere around or under 1:40 and 42:30 for the half and 10k.

@davidjuson5608 10 месяцев назад

Great going Rick. It's good to see you back on the trails. I'd wish you luck for the New Forest 10k but I suspect you actually ran it on Sunday, while I was lumbering ineptly around the marathon course. Whatever, keep on keeping on.

@BuffaloBriggzie 10 месяцев назад

Love watching your progress getting back. It makes me think about my right knee and I feel like I should be doing more S&C as well but generally have at least 2-3 sessions a week with 4 running days in that as well. Training for a half marathon for the end of October and am now trying the two week runna trial provided by the TRC code :D Even my partner courtney is looking to do it and this is someone who's never really used a training program before and just wings it for any running event. Will do a km training program after the half marathon (which sounds odd when I think about it) to get me through to the end of the year and then start back training for 100 miles. Let's do this :D

@keithbowden4248 10 месяцев назад

An inspiring journey you've been on for sure... hope the 10k goes as expected and no reason why it shouldn't... Have a look at Andy's 10k video on how to progress through the 10k - exceptional video!