This morning I slept in and then went to the gym. It was pouring rain (and still is) so the gym was pretty crowded. My plan for the workout:
- Do my typical Saturday weight lifting routine
- Work in my new strengthening exercises the doc gave me.
- Do Day 1 of Return To Running Plan!
I wasn’t quite sure what to do first. Weights or Treadmill? I decided to do weights first. To be honest with you, I was a tad nervous to attempt the treadmill. I guess I am a little gun-shy after the injury and time off.
I didn’t think much about the impending treadmill attempt while I lifted weights. I focused on the routine and my goals. I was also thinking a lot about my morning weigh-in. It was a good time. 🙂
Seeing results on the scale was a HUGE motivating force. When you see results, it propels you to work harder and try harder!
I went to the other section of the gym and worked on my core. I used the medicine ball and did the Russian Twist, then I did some planks. Oh my god! My ENTIRE body was shaking as I held the plank for 15 seconds each time. Wow, what a workout!
One thing I noticed about the planks (and doing push ups) is that it’s really hard for me to do with my wrist tendinitis. Putting all that pressure on my wrist just HURTS. Anyone know any tips for working around something like that?
I then spent about 10 minutes working on the strengthening exercises my doctor gave me. My right hip was shaking during some of them. I’m not sure if that’s a good thing–or if it just means that it’s working?
By this time, I had been working out for over an hour.
During that hour, I burned a total of 573 calories during that time.
Next up? Time to go downstairs and try the treadmill. I have to admit, it was a lot harder than I was expecting.
Why was it hard? Because my instinct was to jack up the treadmill to a comfortable running pace and RUN. But I’m determined to be a good girl and do what the doctor said to do. Here is my Week 1 Routine:
- Walk 1Â minute
- Jog 1 minute
- Walk 1 minute
- Jog 1 minute
And so on for ONLY ONE MILE. I thought it would be a cinch–I did 17 miles for Hood to Coast man! I can do 1 mile! Like I said, it was hard to hold myself back. Especially when I’m pumping a little Fiddy Cent on my iPod. 😉
Upbeat music (like Urban and hip hop or pop) was what I listened to during my runs. The high energy would move my legs for me. So I walked for 1 minute, then 1 did a slow jog.
For the Jog portion of my workout, I set the treadmill at 3.5 for speed. It was slow. I could probably walk that pace honestly but I wanted to ease into jogging and see how my body felt. It felt really good to move like that again! I strictly followed doctor’s orders and was sure to walk after a minute. I was surprised at how long it took to complete the set.
21 minutes later I completed 1 mile.
I stretched and then headed home to use my foam roller. I also iced my leg just to be on the safe side.
Gym Stats:
Time: 1:38
Calories Burned: 792
Activities: Weights, Core, Treadmill
Run: 1 mile jog/walk
It was a good day!
QUESTION: If you have returned to running after an injury, how did you do it? How long did it take you to work back up to your old run time?
Mark
When I was injured through running, I could barely walk. My exercise routine went out the window and by the time I was healed (some time later), I had already slipped into my old habits and had gained weight.
This has been my primary concern this time around. Although I want to lose the weight, I don’t want to get injured and put myself out of action again.
I have been running now for about six months and I’m still not at the level of fitness I was. But I think that’s ok, because where I am now, it’s sustainable. Fingers crossed anyway 🙂
Lisa Eirene
That was my concern too. I was worried I would gain weight. I am happy I was able to find things I could do to keep my fitness level somewhat where it was…
Lori (Finding Radiance)
Congrats on the weigh in! The drop also could be decompression from less cardio as well, along with lifting.
I don’t have problems with my wrists during planks. You should be resting straight up and down on your elbows with your shoulders and elbows lined up. I am able to rotate and flex my wrist while doing them to check my watch. They are killer, though.
It took me 6 weeks or more (have to check) before I started running again after hurting my back. Then it was really slow progress. Honestly to this day I do not have the speed I used to have before, but I also have spent a lot of time biking and not speed training this summer.
Lisa Eirene
What do you mean by decompression?
Lisa
What a great workout! my only advice would be to listen to your body 🙂
Nicki
The wrist issue…. This is a little harder, yeah not fun to hear there is a way to make the plank harder. LOL. 🙂 But if you roll up a towel, or use a weight and hold onto it, keeping your wrist straight knuckles down… That should alleviate some of the pain. 🙂 Glad to see you back “running”..
Lisa Eirene
I will try that tonight at the gym. Thanks for the tip!
Carina
First time reader (found you through your comment at Seattle Runner Girl). I’ve never had wrist tendonitis, but I also feel like my wrists are my weak spot during push ups, mountain-climbers, squat thrusts, pretty much any exercise that requires that position (I do plank on my elbows, seems just as effective). I’m going to try the above solution too b/c I’ve never gotten any good advice on how to make my wrists not hurt.
I’ve run for a long time and my most serious injuries have resulted from two falls at the same intersection (several years apart) spraining an ankle each time (opposite ankle each time). I’ve also had plantar fascitis for a few months, but I’m able to run through it. I’ve had various muscle pulls as well over the years (gastrocnemius and peroneus longus). So I definitely can say that you can successfully come back from a long recovery period, but I don’t have any great tips for coming back since your schedule sounds really good and sufficiently cautious.
My advice is to do ITB stretches after you run every time for pretty much the rest of your life. It’s an area that is going to always be susceptible to re-injury, and once you’re back to normal, stretching it out after you run should keep you safe. Don’t know what stretches you got, but I like the one where you put one ankle on opp knee and then bend the leg you’re standing on (hard to describe, but you’ll feel it pull).
Other ITB advice I’ve heard is to avoid running on a slope whenever possible. So if you run in the street, try to run in the center of the road when possible.
Good luck in your return! Hood to Coast is on my list of races to do someday!
Lisa Eirene
Thanks for posting! I’ve had a few injuries this year related to hills. I do my best to avoid running on hills or uneven ground. The ITB stretch you suggested is one that my doc gave me. And YES it is hard. I feel it for sure.
Carina
Looking forward to following your comeback!
Lisa Eirene
Thanks! I’m looking forward to the day I can run for real again.