Is It Possible to Run a Half Marathon After Knee Surgery?

Wally Walker asks:

I just had knee surgery for a torn meniscus seven weeks agoRehab is going well. I would like to run a fall half marathon (November 18th). Is 12 weeks enough training time? I am currently walking three to four miles every other day. (Also, I have run 25 career marathons!)

While we certainly admire your gusto, let us first say this: Seek approval from your doctor or physical therapist before starting any rehabilitation program, including running.

Our general rule for coming back from an injury is that you should estimate that your recovery time to get back to your previous running mileage will be about equal to the amount of time you took off of running. Still, variables—such as fitness level when injured, cardiovascular work post injury, weight changes, training history, and age—may create a different time frame.

As an experienced marathoner, you should be able to formulate a reasonable goal for the half marathon as your training progresses over the next 12 weeks. It is important to realize, though, that completing a half marathon is different than attempting to run a PR.

We recommend approaching this race with extreme caution and utilize a walk/jog strategy for the first six weeks. Then, as you progress to continuous running (so running without walk breaks), increase your running mileage by about 10 percent each week (and no more than 20 percent).

Week 1
Running and walking combination three times during the week (Tuesday, Thursday, Saturday). Don’t push the pace; this should be nice, easy, and relaxed.

Week 2
Running and walking combination four times this week (Monday, Wednesday, Friday, Sunday). Again, don’t push the pace.

Week 3
Running and walking combination three times during this week (Tuesday, Thursday, Saturday). Paces should still be relaxed; you’re just staying out a little longer this week.

Week 4
Running and walking combination four times this week (Monday, Wednesday, Friday, Sunday). Run to how you feel without pushing your comfort zone.

Week 5
Running and walking combination four times this week (Monday, Wednesday, Friday, Sunday). If you feel good this week, explore picking up the pace one of your four days.

Week 6
Continuous running as you feel (no need for walk breaks). Feel free to pick up the pace one day.

Week 7
Continuous running as you feel (no need for walk breaks). Now is a time to considering measuring your pace, so you have an idea of how fast you are going on a regular training day and on a day when you push it a bit.

Weeks 8 through 11
Begin to increase your running mileage (but no more than 10 percent). During this period, you’ll be able to formulate a good idea about how fast you might run the race.

When race week rolls around, cut your mileage back by 20 percent and rest up for the big day!

Please note: This schedule is dependent on experiencing no setbacks with your knee. If you suffer a setback in the progression, treat it as a warning sign that the half marathon is not in the cards this fall.

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