Well said Donald. Though I have no problem with 8s. I figure for most, 8s are plenty heavy to maintain muscle mass. I don't do them with few exceptions, mainly because I don't like to.
I would absolutely not run on non lifting days until you've a) established a decent enough strength base again- it's more important than anything else, b) consistently upped the intensity and length of several times/week walks.
Seriously, scoot, then crawl, then walk. Whether you're in great shape coming off a 3-6 week injury (this progression may be over the course of a week, but it does or at least should take place), or are de-conditioned and lacking with regards to body composition (looking at a couple months).
Don't fall into the CF trap of "it's okay to be a pussy". Do be scared. Being unscared gets your hurt.
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim