Obviously I’m not doing a ton of cardio while waiting for my ankle to fully heal. But I have been spending loads of time thinking about what I will do different when I return to running full time. And here’s what’s hanging at the top of my list:
Cross training. I kill it with strength training since I live at the gym, but actually doing a cardio activity besides running hasn’t been comfortable for me. I’m hoping to hit up a spin class, a yoga class or a pool 1-2x per week, and i’ll keep up with my walks.
Warming up. Previously my warm ups consisted of a few leg swings and half mile or so running at a slower pace. Unfortunately, a few minutes of running a tad slower wasn’t cutting it. In the future I will have to incorporate a good 10 minute pre-run warm up before I head outdoors to warm up my achilles and entire ankle. Running cold is never a good thing, especially with such tight lower legs. Looking back at my training log I can definitely say i skipped way too many warm ups.
Recovery. Fitting in foam rolling, myofascial compression techniques, and recovery foods/drinks is another facet i’ve been slacking on. I hate admitting this, but what are running blogs for other than being honest and ice cream pics?
I’ve been bad at eating a recovery snack after running. After strength training I eat every single time without hesitation. When I finish a run, i don’t have as big of an appetite, so generally I skip eating or drinking a shake (unless it’s some crazy double digit run) OR i’d just drink coffee to get a caffeine boost and go on with the day (see video above).
CLICK Espresso Protein Drink sent me a sample of their protein powders to test out. I feel like these were made for me and will solve my post-run recovery snack problem, especially when I begin to run in the early mornings.
First, i noticed how quickly the powder mixed and it mixed well. No random chunks of powder hanging out and no chalky strange texture or bad aftertaste. I’m picky with protein powders and this is smooth like coffee and the flavor is awesome. No joke, the mocha was delicious and something I can picture having every day. I also had the decaf mocha and was surprised how much I liked it. I’m sorry but normally decaf is a big fat no-thank-you…what? It’s not coffee!
I have caramel & vanilla latte left to try and I can’t wait! At 120 calories, 1.5g fat, 15g protein, this makes me happy. Check out all the vitamins and minerals…
Here’s the fun part, CLICK is going to give one of my readers the 4-pack sampler pack of CLICK Espresso Protein with the CLICK shaker bottle! All you have to do is like CLICK on Facebook or Twitter and then leave a comment telling me which page you followed and which flavor you’d like to try most! The giveaway will end Friday, June 13th at 12 midnight!
Also-If you want to buy the sample pack Click here <—see what I did there? eh?
Monday: 2.4m walk/run, 30 min chest/biceps, 10 abs
Tuesday: 25 min legs/hamstrings, lower back
Thursday: 20 min triceps, 10 lower back
Friday: 2m elliptical, 2mile run
Sunday: 50 minutes of basketball (don’t worry there are pictures), 2.4m run–don’t worry i will recap this 🙂
Total Miles: 6.8m watch out world!
06/09/2014 at 9:34 AM
Good for you for being patient – I know it’s tough, but hang in there! UGH on warm ups – I am really bad at this. I am great at stretching after every run, but honestly, I just kind of head right out and start. I hope I take this as a reminder that my body may not be enjoying that habit anymore. I followed Click on Twitter!
06/10/2014 at 10:02 PM
Yeah it was a bad move for me increasing mileage without better warmups. I’m learning!
06/09/2014 at 10:05 AM
Wait – you played BASKETBALL with an ankle injury? I thought that was what people did when they WANT an ankle injury?!?! haha
Warm-ups? Isn’t that about wearing gloves and layers in the winter? No? You mean I’ve been doing it wrong? Oops … but seriously, I am awful. I do what you mention – minimal stretching with a slow-paced start.
Also, now I can’t un-see one arm looking bigger and more ripped than the other …
And I Like Click on Facebook and follow them on Twitter.
06/09/2014 at 10:10 AM
Haha seriously I don’t know if I was flexing the right or something it’s terribly different. And yeah basketball, the ankle feels alright so I’m guessing it’s on the path to recovery!
06/09/2014 at 10:18 AM
I’m also bad about doing other cardio besides running. For a few weeks I was getting on the elliptical for 30 minutes but lately I haven’t been doing that either. Some days I am good about warming up (if I do some core/glute work before I run I feel like it helps with a warm up) and I always notice my first mile is naturally much slower. When I’m rushing I slack on a proper warm up and I find it harder to loosen up into the run.
I liked Click on Twitter!
06/10/2014 at 10:01 PM
Totally agree! Core and squats are in my near future warm ups
06/09/2014 at 12:20 PM
Oh man, I’m awful at warming up but I really need to fix that. Vanilla Latte sounds delicious and you already know I’ve been dying to know about espresso protein since I’m a coffee fiend. Liked on twitter 🙂
06/10/2014 at 10:00 PM
Seriously I never warm up. It’s gonna change though
06/09/2014 at 12:44 PM
You have a great plan for your future workouts. I actually need to work in some I’d these myself. Great list.
06/10/2014 at 9:59 PM
Haha I’m glad I’m not the only one this post is helping
06/09/2014 at 1:50 PM
I also need to incorporate more dynamic warm up drills before running. I usually just start without warming up properly I hope that 2.4 miles was pain free!! That Click sounds delicious. Coffee and protein? yum! I liked them on FB and I would love to try the mocha.
06/10/2014 at 9:59 PM
Coffee and protein is a runners dream!
06/09/2014 at 4:00 PM
I have that same grey and orange stick. Mine makes so many creaking noises when I’m using it but I love it!
I hope there are many more 2.4 mile + pain free runs on your calendar!
06/10/2014 at 9:59 PM
Yeah I bought it a year ago and it totally comes in handy!
06/09/2014 at 10:50 PM
I see some running in your recap! Woohoo! I am also terrible for warming up – maybe I should work on that and stop getting injured so mcuh.
06/10/2014 at 9:58 PM
Yeah minimal running for now..still not where I need to be but so far so good..baby steps!
06/10/2014 at 12:23 PM
I’m going to need to see these basketball pics. 🙂 And hooray for that orange stick! That thing is a lifesaver!
Also I followed both the Twitter and the Facebook because me + coffee anything = BFFs forever. I’m already at Starbucks after every long run. Maybe I should just start drinking these instead. (They are probably way better for me!)
06/10/2014 at 3:40 PM
Haha I can never replace my starbucks..but these are a great pick me up!
06/11/2014 at 1:04 AM
I find that I have the same problem, I don’t always warm up enough and I don’t usually have a recovery meal/drink immediately after my workouts. I guess that’s where CLICK comes in! I’m so eager to try the caramel flavor!!!
Also, I’ve liked CLICK on both Facebook and Twitter 🙂
06/11/2014 at 9:12 PM
Nice! I’m definitely liking the Vanilla Latte, last flavor to try is the Caramel!
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06/13/2014 at 9:07 PM
I love anything caramel, but when it comes to shakes, i love the flavor of vanilla. So i would love to try the vanilla latte.
I liked on fb: christina dutra
06/15/2014 at 10:51 PM
Caramel was way better than i expected cause i’m not a huge caramel fan, so that’s saying a lot.. Vanilla ended up being my favorite though 🙂