Monday- 5 miles, 10 min pace + stretching + 8 min abs
It felt so good to start my Monday with a run again. It’s been awhile since I’ve ran more than 3 miles and I’m so glad to say it was pain free. It got me thinking, I’ve learned a lot from this injury that I hope to remember so I can run races when I’m 80;)
Things I’ve Learned From My Injury
1. Warming up– it takes 2 min to do a few dynamic stretches. It’s so beneficial to start your run/bike a little warmed up.
2. Hydrate- The night before a run I always try and drink more water, and then the minute I wake up I drink a huge glass of water. I also hydrate during my runs, but drinking before and after have helped aid in my recovery for sure. Here’s proof from smarter people than me:
DRINK UP :Drink eight to 16 ounces one to two hours before a run. Sports drinks and water are good choices, says running coach Cassie Dimmick, R.D.
3. Eat better– I know most of this is common sense, but sometimes we all(me included) need a reminder. I’ll have a really crappy run and wonder why, and then remember that the night before I was shoving my face of all things chocolate and peanut butter. Ya prob not the best fuel, but definitely good refuel;)
4. Recovery Days– before my injury I was running 6 days a week. For a lot of people that is totally fine as long as your doing everything I’ve already mentioned. Unfortunately, I wasn’t and I was still expecting my body to perform. If I want to get back to where I was I need to take more rest days to let my injured muscles repair themselves. I know I’ll be back to running 6 days a week at some point, but I’m going to do it the smart way.
5. Stretch after your run- I saved this for last, because I think this has been the number one aid in my recovery. I hold each stretch for about 12-15 sec. and then foam roll all the sore areas. I let my body cool down first by walking for a bit after my workout. I used to skimp this area all the time because I’d rather run an extra mile than spend the 10 min to stretch and massage those muscles.
Those are my tips to staying injury free and getting back from an injury.
can you add anything to the list?