Running injuries suck – I think everyone can agree with that. But one of the hardest things about an injury (at least for newish runners like myself) is knowing when it’s OK to start running again. For this I rely on my doctor’s advice (REST REST REST) and listening to my own body. I took two weeks completely off from running – but supplemented with swimming and biking which were completely pain free. After the first week my foot (diagnosed with stress response AKA if you don’t stop this will become a stress fracture) was feeling great so I decided to test it out. 1 mile on the treadmill – and it felt fine. The next day I was a little achy but this went away pretty quickly. So I kept it up – running every second day with a 5 min walking warm-up and followed by lots of stretching and foot strengthening exercises.
I bumped it up to 1.5 miles this week and my foot is still feeling good (total mileage 7.5 miles for the month). But I am freaking out about every little ache or pain – hypochondriac right here. On one hand I want to get back to running ASAP but I do not want to injure myself in the process. The day after my second comeback run my shins were feeling sore – then I remembered that I have the tightest calves in the world and need to remember to stretch them everyday. And volia – shin pain disappeared. But (there is always a but) my foot still doesn’t feel quite right. I can’t quite figure out what is wrong (and it’s definitely not the stress response issue) so I might have to rest a little more. Or at least continue with my constant body surveillance and decide for myself when an ache is really a pain.
But workouts are still happening.
Sat: 1.5 mile run + strength session at gym
Sun: Swim (1500 yds) + yoga (first class in 4 weeks!)
Mon: 1.5 mile run + strength
Tues: Swim (1500 yds)
Wed: 1.5 mile run + strength
So lots of swimming (I’m about 2/3 of the way thru my 0 – 1 mile swim program) and lots of core + leg work. I’m actually feeling pretty good and like I haven’t lost that much fitness. Also, today was the first time since the marathon where I’ve gotten up before 6 AM to workout. Of course, I did pick the coldest day of the year to do that. But it seems like I’ve suddenly got my energy and motivation mojo back. And if you live with me that means baked goods.
AAnd some non- homemade treats.
And because John was out of town all last week (and I was somehow way more busy than usual hence my complete lack of posting) I managed to catch up on my new favorite shows – How to Get Away With Murder and the Mindy Project.
It seems like today is our first real taste of winter out here in SLC – I am currently wearing a million layers to stay warm – but we were treated to some beautiful sunsets last week. Luckily for me my offside is west facing and I get to take in the view before I leave for home (in the dark).
Any tips for returning from injury?