If you’re reading this article, chances are you’ve recently had, or are preparing to have, ACDF surgery. It’s a terrifying and likely painful time. You may have been running for years, decades, or perhaps you’ve recently fallen in love with the sport. Either way, running is an enormous part of people’s lives, an essential tool for bolstering both physical and mental health. As a result, the thought of it being taken away from you can be devastating.

The good news is, being able to run after ACDF surgery is not only possible, it’s highly likely. What’s more, you may be back on your feet sooner than you think.

I’d like to preface this article by saying it’s essential to listen to the advice of your surgeon and their team. Every ACDF surgery is different, just as everyone’s reaction and recovery from surgery is different. So before you do anything, consult them first!

You might be wondering about my experience in this domain. If you’d like a more in-depth explanation, feel free to visit the about section. But for now, I’ll give you a brief overview. Before I had my ACDF surgery, I wasn’t even a runner. My sport of choice was climbing (bouldering specifically), but I knew it would be a little while before I could get back to that, so for some bizarre reason I opted for running. I’ve since fallen in love with the sport, and I’ve gone from ACDF surgery to half-marathon (with a marathon on the horizon) in a short space of time. I’ve got some goals that would perhaps be considered ambitious for the long-dedicated runner, let alone the novice who’s had spinal surgery! So let me share with you a few tips for returning to (or getting into) running following ACDF surgery.

1. Walk before you can run.
   
   One of the first (and likely only) activities you’ll be permitted to do following your operation, is walk. While I’m sure you’ll be itching to get back to running, don’t snub the humble walk. Walking is a perfect low-aerobic activity, and gradually increasing the miles here will still have benefits for your running over the long-term.
   
   Once you’re feeling confident walking medium-long distances, don’t automatically assume you’re ready to run. Instead, if you’re finding walking too easy (or boring, even), introduce some hill-repeats (which will be fantastic for developing strength), or switch the pace to a moderate-brisk walk. Again, listen to the timeline provided by the surgical team – and if they didn’t clearly establish one, don’t be afraid to ask.
   
   
2. Don’t let your ego get in the way. Irrespective of your pre-op miles-per-week or pace, start slow until you know how your body’s going to react.
   
   This is probably a bit of a no-brainer, but it’s easy to let your ego get in the way of sensible decisions. While I didn’t return to running, I know from returning to bouldering that it’s sometimes difficult to accept that you’re not in the same physical condition, or that you don’t still have the ability, to perform at your pre-op level.
   
   If you want to continue running or playing any sport for years to come, it’s important to build it up gently. This applies even if you feel incredible on the day. The reality is, you might feel amazing while doing the activity, but you’ll likely pay for it over the next few days if you push too hard. What do they say, this is a marathon, not a sprint? After ACDF, it’s much better to do too little than too much.
   
   
3. If you don’t already own some and you have the means to do so, invest in some highly stable and/or max-cushion shoes.
   
   These days, running shoes are jam-packed with technology that keeps your legs and the rest of your body feeling fresh. There’s also a tonne of variety, which on the one hand is great, but on the other can make purchasing feel a little confusing. I personally found that a pair of highly stable, max-cushion shoes, like the New Balance Fresh Foam X More V4, were essential for ensuring my body was protected. What works for me might not work for you, so I highly recommend popping to your local running store and explaining your situation. They’ll be able to point you in the right direction so you can minimise the chances of causing further damage.
   
   
4. Don’t neglect the strength and conditioning you can do.
   
   Chances are, you’re working with a physiotherapist. If not, do invest in one, even for just a single session. They’ll be able to instruct you on safe exercises you can do to improve all the areas of the body that have become weakened as a result of post-operative inactivity.
   
   
5. Don’t neglect warming up or cooling down.
   
   Warmups and cooldowns should be an essential component of any runner’s routine, but when you’ve been through ACDF surgery, it’s even more critical. There’s not much more to say here, other than, DO IT!
   
   
6. Be conscious of any pain medication you’re on.
   
   Recovery from ACDF can be extremely painful, so it’s likely you’ve been prescribed some opiate based medicine. While this can be really useful and an essential tool in your recovery, you want to make sure you’re not relying on them to enable you to run. Due to their effectiveness, your pain medication could make you feel as though you’re perfectly fine when the opposite is true. This doesn’t just apply to pain in the area of surgery, but also to niggles you might have in your legs or feet. You might take an opiate-based medicine for some neck pain not realising it’s also addressing pain in the legs, thus leaving you open to running on, and worsening, an injury.
   
   
7. Above all else, and as mentioned in the introduction, make sure you’re medically cleared before heading out the door.
   
   Perhaps this should have been first on the list, but please make sure you’re cleared by your surgeon before going for a run. While we might feel fine or have the most protective shoes on the market, what we likely don’t have is the medical know-how to adequately assess whether our fusions are where they should be. It’s wise to wait until at least the first post-operative check-up before doing an activity as intense as running. Patience is key!
   
   And that’s it. I’m sure you’ll be back to running when the time is right. It’s important not to rush these things (I’m terrible at following my own advice, which you’ll know if you’ve read my other posts) as fusions take time to properly heal (usually one, but up to two years if I’m not mistaken) and you want to minimise the chance of needing a revision surgery.
   
   If you enjoyed this post or want to follow my experience of running after ACDF surgery, subscribe to the blog for regular stories and reviews. As I mentioned briefly in the introduction, I’ve got some ambitious running goals and equally ambitious plans for the blog. It’s intended to be a place to motivate and inspire others, to show you how much we as humans are capable of, and to say ‘if I can do it, so can you’.
   
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