I am sharing this journey not just to document my training but to encourage and inspire others—regardless of age or perceived “brokenness.” Living Strong is about more than physical ability; it is about living with purpose, passion, and usefulness. It’s about embracing life with joy and fulfillment, proving to ourselves that we are capable of more than we often believe. This training plan represents that mindset—one of resilience, adaptability, and the unwavering pursuit of personal growth.
Taking on a 3-mile run is a significant challenge, especially when you’re recovering from two hip replacements. Many of my students and friends have asked about my training plan, so I’m sharing a structured approach that balances safety, strength, and endurance. This plan is designed for anyone looking to return to running with a gradual, intentional progression.
This is not a race—it is a requirement for my Black Belt test in American Kenpo at Action Karate, scheduled for November 2025. This journey is not just about completing the run but about demonstrating discipline, perseverance, and the martial artist’s spirit of continuous improvement.
Building a Strong Foundation (March – June 2025) Before starting to run, it’s critical to develop a base of strength, mobility, and endurance. This phase focuses on:
- Walking Routine: 4-5 times per week, 30-45 minutes at a brisk pace.
- Strength Training: 2-3 times per week, emphasizing hip, glute, and core stability.
- Low-Impact Cardio: Cycling, swimming, or elliptical workouts to maintain cardiovascular fitness without excessive joint stress.
- Mobility & Stability Work: Daily hip mobility drills, balance exercises, and flexibility training to prevent injuries.
Transitioning to Running (July – August 2025) With a solid foundation, we begin integrating running intervals while maintaining strength and mobility work.
- Run-Walk Method (3x per week):
- Start with 30-second runs followed by 2-minute walks for a total of 20-30 minutes.
- Gradually increase running time and decrease walking time each week.
- Strength Training (2x per week): Continue focusing on stability and endurance.
- Cross-Training (1x per week): Low-impact cardio to complement running days and reduce strain.
Increasing Running Endurance (September – November 2025) At this stage, the goal is to build continuous running stamina and confidence leading up to the test.
- Running Sessions (3-4x per week):
- Increase running duration progressively, aiming for full 3-mile runs by mid-October.
- Include one longer, slower-paced run each week.
- Hill or Incline Training (1x per week): Builds strength and endurance to handle different terrains.
- Strength & Recovery Work (2x per week): Maintain stability, flexibility, and injury prevention practices.
Final Two Weeks: Tapering for Test Day (November 2025)
- Reduce Training Intensity: Allow muscles to recover while keeping movement consistent.
- Practice Test Pace: One or two light runs at expected test speed.
- Mobility & Recovery Work: Prioritize stretching and hydration to keep the body primed.
- Test Week: Short runs, mobility work, and complete rest before the requirement.
Living Strong and Reaching the Finish Line Training for a 3-mile run with two new hips is a journey of patience, consistency, and resilience. This plan ensures gradual adaptation while prioritizing long-term joint health. If you’re on a similar path, take it one step at a time—Living Strong is about more than just finishing the run; it’s about embracing the process and proving to yourself that you are ready for the Black Belt test. Let’s train smart and cross that finish line together!
