Tuesday: 3m easy 8:45/pace
Wednesday: 25 min legs/hips/triceps, 2m walk with LE
Man, I’m a terrible blogger. Sometimes life becomes more important than sitting at a laptop though. Hope everyone is okay with the once in a while shesgoingthedistance.com becomes shesnotbloggingforawhile.com.
Let’s get down to it. Summer is my favorite time of the year.. it comes with my favorite two holidays– Independence Day and my birthday.. so i’ve been extremely busy lately.
Playing board games…
Eating too much watermelon…
Enjoying the long nights & sunsets…
Watching L.E. sleep…
and growing my hair. haha
You know, the usual. 🙂
Recently I began running again! Hooray! The IT band pain has completely cleared up and every time I run I literally tear up I’m so happy. I don’t know what it is about running that makes the day better, but i’m not gonna question it! Here are a few tips on how to maintain fitness & keep positive during injuries!
Dealing & Working Through An Injury
1) If you’re working out and feel an “OW!” pain as opposed to a “muscle burn” pain, you should stop what you’re doing. If the pain continues, go seek a medical professional’s opinion. I trust my chiropractor, so he’s always my go-to when somethings off.
2) Figure out why you are injured. Was it a freak accident or is there a weakness to address? Whatever it is, make sure you find out how to correct & strengthen your weak areas. Strengthening & rehabbing your injured area should be your top priority while taking a break from running. If you can’t work the injured area, train the healthy areas (ex. if you have a lower body injury, train your upper body. If you have an upper body injury, train your lower half).
3) Try and maintain fitness by cross training, pool running/rowing/cycling/elliptical/strength training, whatever you can do without causing your injured area to worsen.
4) Nutrition needs to be on point! Those extra hundreds (sometimes thousands) of calories you normally burn while running aren’t there, so step away from the pizza, ice cream & cookies. Try to focus on healing your body from the inside out & eat foods high in anti-inflammatories (berries, fish, etc.). I truly believe solid nutrition can help speed up recovery. And WATER IS KEY! Stay hydrated!
5) Reach out to others who have been or are injured. I searched the hashtag #itbandsyndrome #ITBS #itbandinjury while on Instagram and man alive, i didn’t feel alone anymore. I felt support from a lot of runners and it made me feel better that I wasn’t the only one dealing with this problem.
6) Re-evaluate your previous training plan and try to pinpoint where it went wrong. Did you increase mileage too quickly? Were you skipping the warm ups/stretching/foam rolling? How many miles are on your shoes? This can go on and on, but usually if you review your training logs you can find a reason. My issue was just not doing enough lateral movements in my workouts, causing weak hips which couldn’t stabilize the IT band.
7) Stay positive! Most runners have small injuries that can heal in 4-12 weeks. Running is not life and death. Being sidelined for a month or two isn’t the worst thing in the world. Sure it sucks, but IT band pain, or a strained muscle is better than being in a cast or needing surgery. Use the time off to appreciate your body, appreciate your love for running and discover new ways to stay in shape!
Week of June 15th-21st Workouts
Tuesday: 25 min TRX total body
Wednesday: 3m easy 8:53/pace
Thursday: 20 min stairmill
Friday: 25 min hips/hamstrings, 1500m row
Saturday: 1.8m walk
Sunday: 3.6m easy progressive 8:33/pace, 1m walk
Total Mileage: 6.6 running, 2.8m walking
Week of June 22nd-28th Workouts
Mon: 2.3m walk, 30 min hamstrings/shoulders
Tuesday: 3m easy 8:50/pace, 15 min lat pulldown circuit + Pushups
Thursday: 2800m row + upper body & single leg exercises + core
Friday: 3.3m progressive run 7:45/pace
Sunday: 5.1m walk/run easy
Total Miles: 13.75 <—moving on up!
Comment below with your tips for getting through an injury!
07/02/2015 at 10:18 AM
I agree – getting sidelined (although it truly sucks) is not the end of the world. I’m about 4 weeks into marathon training and sticking like glue to my hips/glues exercises after every run to stave off ITBS. I am **not** interested in dealing with that again!!!
07/02/2015 at 8:54 PM
Yep me and u are in the same boat ! Definitely not willing to stop the exercises for it band
07/02/2015 at 12:23 PM
I’d think you’d want to cut your hair to stay cooler in the heat and humidity?
I also agree that hydration and nutrition are key things – both in injury prevention and recovery … and they never stop being important!
So glad to hear you are pain free with running again! It is such a wonderful time of year to be able to get out and move!
07/02/2015 at 8:53 PM
Hah I just have been lazy and haven’t gotten my hair cut since January. .and yes nutrition is always important!!!
07/02/2015 at 4:38 PM
Great tips for dealing with injury!!! Glad to see you are back to running and pain-free!
07/02/2015 at 8:52 PM
07/03/2015 at 6:48 AM
So glad you are feeling better! I am still trying to figure out exactly what I did wrong…although I think I know, I guess I won’t know for sure until I try something different and hopefully don’t find myself with any more set backs.
Have a great weekend!
07/03/2015 at 6:57 PM
I feel the same way! Let’s get better together!