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Step 1
Talk to your doctor. Visit with the doctor who has overseen your recovery and also look for a doctor who is also a runner and explain your plan to her. Hopefully these two will become important members of your training team, advising you when to run, when to take a break and helping you recuperate after your accident.
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Step 2
Buy a good pair of running shoes. When you're training for a marathon after an accident, it is imperative to have shoes that offer proper support. Go to a running store with well-trained staff after you have been on your feet all day, then ask the staff to help you find the best shoes for your feet.
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Step 3
Find a running partner. Working with a friend motivates you to not miss your workouts. If your running partner has also returned to running after an accident or injury, she may also help you know how hard to train and when to take it easy.
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Step 1
Warm up. Spend 20 minutes stretching and walking briskly before you run. Use stretches that you have learned from your physical therapist or doctor to ensure you will not irritate your old injury.
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Step 2
Walk. If you have been recuperating from an accident and unable to exercise for several months or more, start by alternating running and walking. Gradually increase the time you spend running while you cut back on walking time.
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Step 3
Start with four or five runs every week, checking with your doctors as you gradually increase your mileage to 20 miles a week. An average runner needs to run for a year before attempting a marathon, you may need to increase that time, listen to your body and don't do more than you can manage.
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Step 4
Add fartleks to your marathon training schedule. These are workouts where you try to increase your speed. Alternate bursts of fast running (400 to 800 yards) with slower recuperation intervals of 400 yards. Start with only slightly faster bursts, increasing your speed as your body gradually becomes stronger after your accident.
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Step 5
Include hills in your route. Regular hill running will build your endurance, be sure to add hills to at least one run every week. Start by running on a treadmill set at a four percent grade. Gradually increase the incline until you can run comfortably up steep slopes, then take it outside to the streets.
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Step 6
Include cross training in your marathon training schedule. On days you don't run, try swimming or riding a bicycle to improve your fitness without overworking your knees and ankles. This will also help get in marathon shape without aggravating your old injury.
