Part of my Five Pillars of Healthy living is rest, and boy have I needed it lately. Yesterday I opted to skip the run on my schedule in favor of a full 8.5 hours of sleep and some much needed muscle recovery. You see, I spent Saturday morning working out and then the rest of the day and all day Sunday helping my brother paint the exterior of a fairly large house. Lots of ladders, bending and rolling over head. My shoulders, back, abs, and legs were all talking back come Monday. Even though I know how important it is to stick with my schedule and not make excuses, I also know that listening to my body and giving it the rest it needs is MORE important. After all, injury due to over use is prevalent in runners and I don't want to be done before I really get started.
Over use injuries can happen for a number of reasons. It's one of the (many) reasons I've chosen to work with a certified running coach. He can help me avoid training errors (doing too much, too fast) and issues with form (in running and lifting), and build in proper rest time. Now, just because I'm resting my legs, doesn't mean I'm on the couch eating Bon Bons. It means cross training - lifting, cycling, walking!
Avoiding over use injuries can be as simple as following these steps recommended by the Mayo Clinic (and listening to your trainer!):
Use proper form and gear. Get fitted for the right shoes. They can be the coolest most trendy shoes out Peak Performance and Scheels for shoe fittings.
there, but if they don't fit properly and aren't the right fit for your foot/stride, then they will only look good in your closet, because you'll be out of the race with an injury. We like
Pace yourself. If you're training for a 13.1 mile race, you can't start with a 10 mile run the first weekend. Ben has provided me with a schedule that increases the mileage slowly. There are tons of schedules out there on the inter-web, but having an expert to guide you and help to tweak that schedule is a huge bonus.
Gradually increase your activities. Thinking of joining a gym/taking up running? Don't start with 7 days a week of intense lifting, running, tennis, and 2x2 sand volleyball. You'll be so sore you'll give up the whole thing and possibly seriously injure yourself. Working hard is one thing, over doing it is quite another.
Mix up your routine. We all know that "runners run" - but it's also a good idea to work your muscles in other ways - various planes of motion and incorporating strengthening exercises. Swimming, walking, biking (or spinning), and weights are all great ways to mix it up. Thankfully, all but swimming are offered at my local studio! Come and work out with me! It's more fun with a buddy!
If you feel like you may have an injury due to over use, always see a doctor or physical therapist. Sometimes you'll luck out and it will be a minor injury that can be worked out with good stretching, rolling out, and exercises. But if not, isn't it better to get an expert's opinion and take care of things before they get worse? Ya, I agree.
So, when the summer months are in full swing with bbq's, late nights sitting around the fire pit (Oh - we really need one!), and early mornings... are YOU getting the rest you need? (I should be getting to bed right about... an hour ago... DOH!)
Before I go, I wanted to share another exciting thing for me this week: I lead my first spinning class. Now, there were only 2 of us and I swiped the play list and most of the "moves" from a very good friend of mine, but I discovered that I enjoy helping others push through a tough workout as much as I love a little push! Perhaps getting certified should be on my to do list. I'll keep you posted on this if/when it develops. But you all know how I love a challenge!
Alright, it's time for bed. Keep training smart and safe and I hope to see you out and about... and maybe at the start line!
Until next time,
<3 Jen
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