Running after injury is a challenge. Since I’ve been working on getting back into running shape after having a year of aches and pains in my ankle and hip, I thought I’d give you an update.
I’ve finished week 8 on my Couch to 5K app, with only one more week to go. I’m no longer doing a walk/run training but instead am running for an extended period of time. For my most recent run, I ran for 28 minutes and other than slowing down to adjust my music, I managed to do it. The app takes me to running for 30 minutes so I guess we know where week 9 ends up.
It was a challenge, especially because I ran on a rather hilly course. Lots of huffing and puffing going up hill but I survived.
I’m improving my cardio vascular system, that’s for sure. I can tell that my recovery is pretty rapid.
I notice some twinges with my Achilles tendon and with my piriformis muscle but nothing too severe. I’m trying to proceed slowly enough that I don’t have any significant pains. My goal is to acclimate my body to running again and avoid injury. After each run, I use my lacrosse ball and roller and try to get in my stretches.
I’m not sure how slowly I need to increase distance or speed but I think I’m going to aim for the ability to run two to three miles a few days a week. If I can do this for a few months, then I can think about running further.
Another 5K would be a great goal. Signing up for a race is a great way to motivate me for training. I’m so much more motivated to train when I know that I’ve made a commitment to an event, especially when I’ve paid for it. Isn’t it amazing how putting money down for a race really makes one feel committed?
In order to prevent additional injury, I’m making sure to cross train so I’m not feeling to compelled to run more than three or four times a week. Twice a week, I try to do some weight lifting and then end each week with my boot camp class. I also try to incorporate yoga into my routine. I talked more about this in our most recent podcast so be sure to check that out.
If you have some experience with coming back from an injury, please share it in the comments.