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Thank you all so much for your advice. You are all right. It's good to hear it. I guess I put all my eggs in one basket with running - wasn't doing any cross training really - and I just need to realize that I won't get the most out of my running (which is my ultimate goal) if I don't do the other stuff too. Maybe the injury is a blessing in disguise because now I have to do other activities that I normally wouldn't choose to do.
Everyone before has good advice...
As to your diet - just remember that your body is trying to heal. So when it is time to make your food choices, remembering that your body needs good nutritious sources should help you to stick to plan. Just remind yourself that the junk calories you succumb to are not doing your healing body any service!
Rest up, and take care!
On no account brood over your wrongdoing.
Rolling in the muck is not the best way of getting clean.
~ Aldous Huxley
~~I shed 56.8 lbs in 2008, and 20.6 in 2009!!! Happily maintaining!!!~~
My ticker represents my Maintenance range!!!
(Reset July10, 2009)
My good running buddy had the same injury last May, He followed the old timers advice below and he is now 1 minute per mile faster than before he was hurt and is running a marathon on May 7. During the eight weeks he was out he did nothing but worked on his diet and weight (when he started running again he was 10 pounds lighter than he was when he was.)
First: the injury is only six to eight weeks, not even 15% of a year. By the way you sound you want to run for life. So six weeks is nothing when it comes to how many years you have left to run. (I am 55 and Six weeks is nothing compared to how many more weeks I am going to run)
Second: there is two train of thought the young persons view and the old timer view. The young view is to pick up some other cardio work out, do more core, bike, or do any and everything you can to stay in shape.
The old view is to use this six weeks wisely, continue to do your core workout (if you had one, if you didn't start one but go slow don't use the extra energy you have to put into your new exersice), Next work on your nutrition and diet, keep the weight off and lose a few pounds if you can/needed to, but at least maintain your current weight.
Study your injury, learn what caused it and how to prevent it in the future.
Spend time on the rest of your life, family, get somethings caught up.
And finally prepare for when you can run again. This means developing a training schedule that is realistic and will not cause injury. THE HARDEST PART of coming back from injury is the first six-eight weeks after the doctor says it is ok to run again. Yes it might be hard to sit and watch other people run while you are not allowed to but it is even harder to run slow and easy when you want to go fast.
After six weeks of sitting you will lose about 50% (40% for eight) of your base running fitness (if you ran 30 miles a week you will be down to the fitness level you your at when you ran 15 miles a week) However your cardio level may have only decreased by 20%. This mean you will be out of balance when you start running again. This will make it very hard to know if you are pushing to hard or not hard enough. (and like all runners you will end up pushing harder than you should)
Here is the solution to not getting injuried by coming back too fast. (assuming you did 30 miles per week) First nothing but walking (15 miles), Second week run walk a total of 15 miles. For the next 4 to 5 weeks increase miles by 10% and decrease walking by 20%.
NOW the real hard part!!!!!! During the next six weeks put a recovery schedule togher using the above rules. When you start running again follow the schedule and never ever go over schedule miles no matter how good you feel. And if you feel sore go under the schedule miles. If you do this you will come back faster and better.
Good luck Injury suck
"I can feel the wind go by when I run. It feels good. It feels fast."
There are so many people, including me, who have been in your shoes. I broke my pelvis on the left last April and couldn't do anything for a few months, then only swim, then bike. I went back to running last fall only to be injured on the right side with a tendonitis of some sort in my hip and hamstring. This has been a long, frustrating struggle for me, but I am getting through it and you can too. Think about swimming (boring, but good exercise), spinning if allowed and other biking. Think about strength training your upper body and abs so you are a stronger runner when you can run again. Last April, I thought I could never survive and I have been really down a number of times since. I just pick myself up each time and I am sure you can do it too.
Trying to stay fit, healthy, happy, and motivated
I hate to hear about anyone going through this. I tore the tendons in my left foot while training for my 1st half marathon - that definitely was a wrench into the works - the tear was bad!! I needed surgery - I was out of running for 6 months. But I learn quite a lot. Just when you think you have it terrible look around - reality is there are those people who are a lot worse off. I would/did get on an indoor trainer bike - I biked as much as a could when I was allowed to - I learned a new appreciation for running and even walking.
Work on your core - you can do lots of core exercises and upper body strength training - once you are back to running - still keep up the strength training - it will do you a world of good.
when you start back - start off slowly and don't push yourself too hard too fast or you just may end up on the sidelines again.
Never waste the Gift
I understand completely. Several years back I broke a bone in my foot near the ankle. My Dr. (who is runner friendly) warned me to stay off of it for 6 weeks. It was the type of break that didn't require a cast (?) but did require some maintenance - ice, anti-inflammatory meds. As soon as the swelling went down I decided to start back on the elliptical and in a few days I was limping along again in my running shoes.
Know this, my decision to ignore the Dr's advice cost me 2 years of training! Oh I was eventually able to run but there was always enough pain so that I couldn't do speed work or any cross training that required side-to-side strength.
What I learned since then is to have a plan b. I started triathlons last year to add additional opportunities to cross train and work different muscle groups. After a slight injury earlier this year, I was able to satisfy my need to run at the pool (swimming and deep water aerobics). It wasn't the same but it was good enough to keep from feeling depressed or restless.
Be patient and good luck with the recovery. You'll be back out just in time for nice weather!
I know it's frustrating. Getting through this will require alot of mental strength (much like it requires positive thinking to run). Take this time to map out a training plan for the year. A weekly schedule, races, goals, read through forums and read running articles. You will need to change your thinking and that requires mental strength and focus. Your research and planning will put you in a better place when you get back to running... which may be much longer if you don't do the stretches they gave you.. good luck! You can do this!
"To succeed you have to believe in something with such a passion that it becomes a reality. "
"In the midst of regular life, running is the touchstone that breathes adventure into my soul. "
HM PR 2:12
12k PR 1:17
10K PR 58:45
5K PR 25:06
6/11 Sawtooth Relay
Do you have something like the Wii and some games that use your arms? You could play sitting down. Or you could shadow box while sitting, as Moses had to do for a while on Biggest Loser.
Could you sit on an exercise ball or a dining room chair and "run" by alternately lifting your knees and pumping your arms? I know it's not the same, but it could give some nice cardio.
I hope that you feel better (on the inside) super-quick and that the leg heals quickly too. Sorry I don't have any really good advice or help, I do know it's frustrating to not be able to work out--I did struggle with minor leg injuries for a bit that made it a real struggle to take it easy and still get a workout in (I was on an exercise streak then that I didn't want to break).
Zahari Skyhorn, Elite Ranger Half-Elf, Corinthium
Happiness is a butterfly, which when pursued, is always just beyond your grasp, but which, if you will sit down quietly, may alight upon you. ~Nathaniel Hawthorne
So sorry you are having to go through this, but remember tis better to take off a few weeks from running now than to be side-lined for months on end, or worse not ever being able to run again. This is where eating a healthy diet rich in lean protein, fruits and veggies will help you maintain your weight while you are waiting for your AT to heal.
I wish you a SPEEDY SparkRecovery!
I found out about 2 weeks ago that I have achilles tendonitis. I had been noticing for the last couple months that when I run my left calf would start to hurt. I finally bit the bullet and went to a sports medicine doctor. The pain wasn't really bad, so I thought at worst I had maybe a sprain or needed to strengthen my calves. When I first saw the doctor she wasn't sure what it was, maybe a sprain. She just said to take it easy, and not run if it's hurting. She also suggested heel lifts. I did that, and took off 2 weeks just to be safe. Then I started physical therapy and that's when they deternined that it was achilles tendonitis. They said it would take about 6 - 8 weeks or so for it to heal. Not only can I not run, I can't walk, use an elliptical, stair master or anything that uses my calves.I can use a bike, but honestly that's just torture. I am really, really depressed that I can't run. My eating has been awful. Everytime I see someone outside running I feel teary. I know that it's stupid for me to be so upset that I can't run, especially since it's not forever. I know the time will go by quick, but I just can't get past this. Everyday I tell myself I'm going to start over today, or at lunch I'm like "Okay, it's time to take control and choose a healthy meal". I do alright with one or two meals, maybe I've had 1 good day the last couple weeks, but I can't string more together. I can't keep it going. I also can't get myseld motivated to do anything that I can do like strength training or just the calf stretches I'm supposed to be doing to heal.
Anyway - I just thought maybe someone would have some advice or maybe just their own story of surviving a running injury. thanks!
|Nutrition for Runners||11/6/2013 10:02:37 AM|