Running injury

Running Challenges

I am so glad I am back to being able to run on a regular basis! I LOVE it. Swimming is my #1 happy place–that is where I feel the most relaxed and happy but running is a close second. Running makes me feel strong, powerful, and happy. It boosts my mood. It reduces my stress level. It helps me manage my anxiety. It really is the best thing for healthy living, in my opinion.

Recently there was some guy on twitter, I can’t remember who–I think he was a professional runner or coach–who said that if you weren’t running less than a 10 minute mile, you weren’t a runner. There was a huge backlash, rightly so, and I hate to admit that his asinine comment has stuck with me since I read it.

I was very offended by that comment. I’ve never been a fast runner. Back in the day when I was about 20 pounds lighter and 10 years younger, I was running between a 9.5-10 minute mile and I felt pretty good. Then I had a series of running injuries. THEN I had a baby.

I was slow getting back to running after having Logan. I was working on strengthening my core and my pelvic floor. I was sleep deprived. I was breastfeeding…so I started slow. I’d go for long walks with Logan in the stroller and eventually I’d start jogging intervals. Eventually I built it back up.

But guess what? I’m still slow. I’m REALLY slow by most people’s standards. I take walk breaks. I don’t push myself to over-exert myself. WHY? Because I would rather be a SLOW RUNNER than an INJURED RUNNER who can’t run.

There are a lot of challenges with being a runner. One of them should NOT be the offensive, negative comments of “elite runners” judging us slow runners.

Anyway, I currently run twice a week during my lunch break at work. I’m back to running the waterfront loop in downtown Portland, which is around 3-3.5 miles long. If the weather is crappy, I use the treadmill. Not my favorite but it’s better than nothing. Right now I am sticking with twice a week but maybe by the end of summer with try 3 days a week.

Running Challenges

Being Slow

Does it matter? Like I stated above, is it THAT important to be fast? Or is it more important to just being able to do it at all?

One of the things I’ve noticed most about when I’m feeling extra slow, I look to my diet. When I was trying to limit the amount of carbs I ate to lose some weight, my runs were AWFUL. I was slow and tired and lethargic. My legs felt like lead. But I’d eat carbs and have a better run.

 

Being Sore

I would cross-train before I even knew it was a word. I think it’s really important for your body to do DIFFERENT types of workouts and vary it up a lot. It’s especially important mentally, too. I don’t know about you but I get bored doing the same thing over and over.

My current routine is – 

Sunday – Swim

Monday – Run

Tuesday – Rest Day

Wednesday – Weight lifting & Elliptical

Thursday – Rest Day

Friday – Run

Saturday – Big weight lifting day & cardio (bike, elliptical or stair-master)

I switch things up according to schedule stuff and if the weather is nice, I will run outside. If it’s bad, treadmill. Also, in the summer we usually do a lot of hiking. We’ll see if we do that this summer!

I also think including weightlifting in your routine is really important. Don’t skip it and just do cardio! Lifting weights has made me stronger and healthier and has kept me from getting injured running. Rest days are crucial as well, and I also space out my runs. I never run two days in a row. Having at least one day in between my running has been very beneficial for me.

 

Boredom

Sometimes running is really boring. Especially when you do the same routine all the time. Before I had my baby, I went to the gym after work and had a similar routine. One day I’d lift weights and the next day I’d run on the treadmill. After having Logan, I stopped going to the gym after work so I could spend time with him. Now I work out during my lunch break at work. It’s helped a lot and gives me more time for fun stuff after work plus it breaks up the work day!

The downside? I get bored doing the same thing. Running the water front is great, especially in summer! It’s sunny and warm and pretty. But the same route can be a snooze. So I switch it up each time. Since I do a loop, I go a different way each time. I’m basically doing the same run each time, but changing where I do it and I how I get to the waterfront. Sometimes I run on different bridges, or go a different direction. Whatever works to break up the routine.

Other tips are to run to a destination (which can be hard if you are on limited time), doing intervals, trail running, hill repeats, or run with a friend. I’m too slow right now to run with my friends, but I USED to run the waterfront with coworkers. It was fun! And they always pushed me to go a little faster than what I usually did.

 

Treadmill Boredom

The treadmill sucks. There’s no way around it. But sometimes that’s your only option. My suggestion? NETFLIX.

When I run on the treadmill during my lunch break I watch Netflix on my phone. I rarely have time to really watch TV these days, so it’s a nice thing! I recently watched the newest season of Bosch on Amazon Prime. I watched “The Five” on Netflix (outstanding!) and currently working through “Safe” (Dexter with a bad British accent but it’s pretty good). That’s really the only suggestion I have. Because the treadmill sucks.

QUESTION: What are some running challenges you face? Any other suggestions?

Fall Into Fitness

I love Fall! I skip the Pumpkin Spice Lattes (gross) and the Pumpkin Beer (even grosser) but I love Halloween and Thanksgiving and pumpkin pie and cooler weather. I love the fall leaves and crisp air. And I love getting re-focused on my fitness goals.

For me, I tend to gain weight in the summer time and lose weight in the winter time (kind of the opposite for most people). Part of that is summer BBQs and vacations and indulging. And part of that is that in the summer time my fitness switches to the outdoors–hiking, biking, running. So lots of cardio and less weight lifting. Once the weather turns bad, I move my workouts indoors and focus on weight lifting.

Maybe you are the same. Or maybe you are ready to make a change in your life and want to kick start the plan before the mad-rush of January 1st!

So no more excuses! Here are some ideas on how to get started (or restarted) on your path to fitness!

Schedule It

If you are new to fitness or trying to get back on the bandwagon after a break, I think the best way to get into the habit of working out is to schedule it. I’ve done this since the beginning. I schedule my workouts in my Google Calendar like appointments that can’t be missed! It makes it a lot harder to skip the workout!

I know a lot of people say “never miss a Monday” because it sets the mood and motivation for the week. I kind of agree with that. But if it’s not your thing, maybe Mondays are the hardest day of the week for you, make your workout week start on Tuesday. Maybe you aren’t a morning person–schedule your workouts during lunch time, or go after work if you can. Figure out what works for you and what you will stick with, and do it!

Fit It In When You Can

Sometimes you just don’t have time for an hour long sweat session. In the past, I would have tried to make it happen no matter what, but since I had my son and went back to work full time, I am finding it harder to make that happen. Weekends are my long workout times because I do have more time. But during the week I just don’t anymore. I work long hours and when I get home I have about an hour or so to spend with my baby before he goes to bed. So I fit in my week day workouts during my lunch break at work. It’s not the same as before, but it’s better than nothing! And if you are really short on time, try interval/HIIT training or kettle bell training.

I have access to a shower at work, so that makes it easier. I have a bag of toiletries that I keep at work (travel sized) and mini hair dryer. I keep some towels at work, too. All of that makes it easier to workout at lunch. If you don’t have access to a shower, my tip: BABY WIPES! You can clean up and freshen up before going back to the office.

Favorite Lower Body Workouts

I is for Intervals

Too Busy to Exercise

There are actually a lot of weight and body weight exercises you can do without belonging to a gym!

Injuries

I was talking to a friend recently who is dealing with an injury that is lingering. I suggested that she try and find something she can do, if nothing else, for her mental health. I’ve been through too many injuries to count. I remember the worst, when I couldn’t run at all for months, I still had to find some kind of exercise I could do. That was when I started lifting weights. I needed some activity to maintain my fitness level and to help stave off depression from lack of activity. I focused on upper body weights and core and it made a huge difference!

8 Mistakes I Made While Injured

W is for Walking

Try Something New

If I lived in a place where the weather was a little more predictable, I would totally sign up for a Turkey Trot type of race. I think it’s a great idea! Signing up for a 5k in the Fall is a great way to give you something to focus on, a goal to work towards.

Couch to 5k

It’s even better if you can get a friend your partner to sign up with you! Doing something like a Halloween costume 5k or Turkey Trot with a buddy makes it more fun. Even better if you can get that person to train with you. Having an accountability partner can do wonders to staying on track.

If running isn’t your thing but you are lacking motivation to do fitness on your own, sign up for a fitness class you’ve been curious about!

Food

Another way to get back on track for Fall is that clean up the diet. This is especially important this time of year before the holiday “eat everything bad” season starts! Here are a few of my favorite recipes for fall:

Slow Cooker Black Bean and Rice Soup with Lime and Cilantro

Crockpot Cranberry Chicken

Garlicky Broccoli and Spaghetti Squash

West African Cashew Soup

Pecan and Wild Rice-Stuffed Squash

Enjoy!

QUESTION: What are your favorite ways to get fit in the Fall?