Wednesday, March 28, 2018

Easing Back Into Running

I'm slowly working my way back into running. I ran 1.5 miles last Saturday and felt great. Monday I had a little pain which shows me that I need to take a little step back so that I don't have to take a big step back later. I'm still running, just not quite as hard or far for now. I really, REALLY want to be ready for the 10K I was planning on but that is just something we will have to wait and see on.

This stage can get frustrating and discouraging.  We don't want to lose what we've worked hard for and you don't want to keep running and get injured really bad.  I can see my goals and want to reach them really bad but I have to make sure I'm being smart about all of this. So what do you do while you're in this in-between stage?

It's really important to remember to start back slow. This has always been really hard for me. I usually come back and run 3 miles on that first run back and progress from there and end up getting injured again. Our bodies need to be able to adjust to the level of activity we are doing. Especially if we've gone from running a lot of miles on a weekly basis to running none for a month or more. So I'm trying really hard to take it easy when I do run.  Even though I want to be ready for a 10k in the next couple of months, I need to take it slow so that I can be ready for that race at some point.

Reminding myself while I'm on my runs that I need to take it easy (because when you're out on a run and feeling great it's hard not to push yourself too hard). And also reminding myself that it's ok if I don't feel as good as I did before I got injured. It's normal to lose a little of your fitness and it's frustrating too. Some runs are going to feel hard and frustrating, but if you keep slowly working your way back, it will come back.

I keep working on the things I was working on in replace of running. One thing that being injured is good for is that it gives us time to focus on other parts of our fitness that we want to improve. So now, while I'm working on building up my miles slowly, I'll still be working on my rehab exercises, arms, and core. I noticed a huge difference in my running performance, and in the lack of injury, I had while I was regularly strength training.  I'm hoping that already having a set routine with my strength training will help me keep it up.

Taking time to stretch, ice and foam roll. Recovery is important. Making sure that I'm taking at least 1-2 rest days a week is important in order to keep my body healthy and strong to meet my goals. Rest days are an essential part of keeping our bodies strong and recovered enough to keep working for those goals.

Also part of taking care of our bodies is making sure we are getting enough water, good food, and sleep. When I'm not running I don't pay much attention to these things. I stay up later, I eat food that doesn't do much for my body and I really don't drink enough water (water intake is something I'm working on in the first place). If we aren't going to take care of our bodies with these things, our bodies won't work the way they are supposed to.

What do you do to make sure you're easing back into working out after an injury?

Do you have a workout schedule or do you just do what you want to do?

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