How to train for running with a leg problem?


Question:First of all: nothing paid is an option, including medics.
I broke my left femoral head at age of 11 and suffered necrosis and minor bone deformations since then, including stop of growing during the necrosis. With that a chain of events happened. The angle I can open my leg is very limited because of the necrosis. That lead me to stop using it more and it became weaker and weaker, to the point that I only lifted it with the help of arms.

Well.. I am 25 now and have been in a personal fit program. It has many limitations because of this leg, including limitations in the other leg, problems to do sit ups due to limitted angle, and more important: serious limitations in running. I lose the left strength very quickly and keep almost jumping with one leg. Because of the angle limitation, the exercises I can do are limited, and more because of its weaknes. Example: I can only lift 3 kilos with it.
The question is: what can I do to improve my strenght and be able to run?

Answers:

Does anyone run a 5k cross country meet under 16:30?

Running in the water is an excellent option. A couple of years ago, an Olympic athlete hurt his leg and trained in the pool for several hours each day. At the upcoming Olympics, he won gold.

I just ran a 4.40 mile in gym. I am a 5th grader. Is that good?

i would start with a treadmill because you can change speeds and start with walking and gradually start to move your speed up. good luck

Who can give advice on Track?

ok, well i've been doing track and cross country for a while now, and some of the things i do to condition and improve for meets are some of these:

*jog about a mile and a half each day-you don't have to beat any records or go fast at all as long as you're running...keep a steady pace

*write down your previous running records and each time you run, try to beat your score-set goals for yourself so you have something to aim for

*maintain a healthy diet...try to eat mostly carbs before races...it helps you not to get cramps and gives you energy

*don't drink gatorade until AFTER the race...that slows you down and drains your energy

*drink plenty of water all the time

...i hope i was able to help you, good luck!! <3 xox

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