You are now into the fifth week of your programme and hopefully you’re starting to see some of the benefits of a regular exercise routine.
The past four weeks have set a solid base for your legs as we enter crunch time for this year’s Intertrust Cayman Marathon (12 weeks away). Studies show that it takes approximately nine weeks (on average) to form a habit. This week will take you beyond the midway point of establishing that habit which makes it all the more important to remain on track and avoid any setbacks.
By setbacks, I am just going to come right out and say it – injuries … the dreaded “I” word. Please note while I don’t intend to wish ill will on anyone by discussing this topic, I think you could benefit from a few titbits I’ve learned on how to deal with, and prevent, injuries.
Bad pain is not a good sign
First, if I feel any bad pain (discomfort not related to muscle fatigue) I instantly stop what I’m doing. Bad pain is there for a reason and I don’t recommend ever trying to run through it.
For example, I am having an issue with my hamstring and know if I continue to stress the injured area it will not recover. I also know trying to run through it will cause problems with the other muscles I use to compensate for the weakened hamstring.
RICE (Rest, Ice, Compression, and Elevation) is great for initial treatment and may be all that you need to recover. However, if the injury persists you may want to consider professional assistance (i.e., physiotherapy, massage, acupuncture, etc.) to help with your recovery.
Take your current situation into account
A few years ago, when I reintroduced regular cardio sessions into my training I fell into a reoccurring pattern of: run regularly for a few weeks, get injured and abandon all cardio while I recovered before resuming regular running sessions until the next injury, which was always only a few weeks away. It was extremely frustrating and the lack of results actually turned me off running for a period. However, as frustrating as it was, I only had myself to blame. Although at the time I certainly didn’t see it that way.
Prior to reintroducing cardio into my training I’d spent a few years focused entirely on weight training and with good results too. My body weight went from 160 lbs to around 180 lbs but despite the changes I still maintained the mental image of my smaller self. When I resumed running I’d push my body as though it hadn’t changed. It wasn’t until I accepted that my heavier self wasn’t capable of running with the same stride or pace of my former self that I started to reduce the frequency of my injuries. I know this may seem obvious but we need to run within ourselves and find a stride and pace which works for our body.
Keep a log
I have since made a couple of other adjustments to my daily routine which I believe have significantly helped reduce the frequency of injuries. First, I keep a log of my weekly activities. In it I record my workout and how I felt during the session. It doesn’t take a lot of effort and my notes are brief but the log allows me to follow my progress and note what training works for me, as well as what doesn’t. The log also allows me to stay tuned to what is going on with my body. For example, when trying to evaluate what might have caused my hamstring issue I noticed my quads are significantly tighter (less flexible) than usual. When I reviewed my log for any changes to my routine I noticed I hadn’t spent much time stretching after my work outs which would explain the tightening of my quad muscles which in turn can cause my hips to come forward which would also cause tightness in my hamstrings. You have to love and respect the inter-connections of the human body. Needless to say I have increased the amount of time I spend stretching and the hamstring issues are improving. I recommend you stretch at the conclusion of your work outs and you might even want to consider adding a yoga session on one of your days off. Adding yoga to my weekly routine is one of the best things changes I have made. FACT!
Cross training
Another notable change I’ve made to my routine is the addition of cross training. Most people assume I run everyday of the week in order to train for the events I’m doing but that couldn’t be further from the truth. I almost always have a rest day during the week where I do no exercise at all. The other six days of the week are made up of running, weight training, spinning, swimming and yoga. There are many benefits to cross training which include providing an opportunity to build my overall fitness level while taking a break from the pounding on the joints caused by running, it keeps my training routines from becoming mundane and it allows me to keep active when I do get injured. Over the past few weeks I’ve had to reduce my mileage due to my hamstring pain, however, that decrease in mileage is offset by an increase in time spent power walking, swimming and cycling. I may not be able to do all that I want but cross training allows me to maintain my fitness while I am recovering from the injury and is a much better alternative than doing nothing at all. Especially if doing nothing at all will get you out of the habit of exercising. Next week’s schedule will include an option for cross training.
Warm up
The latest change I’ve made to my routine is adding a 5 minute warm up walk to the start of all of my runs. You’ll notice each session begins with a 5 minute warm up walk and I believe this warm up gets the legs ready for the work they are about to do. I’m not convinced that stretching prior to a run provides much benefit to the body. Especially if the muscles aren’t warmed up properly. However I do believe in the benefits of working into your session gradually.
Until next time, don’t stop running!
Your health is of the utmost importance and not to be neglected. Even though moderate physical activity, such as brisk walking, is safe for most people, health experts suggest that you talk to your doctor before you start any exercise program.
If you have any further questions or comments please feel free to contact us at www.acrazyidea.com
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