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FLOYDSTIME's Photo FLOYDSTIME SparkPoints: (36,542)
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1/4/16 4:15 P

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REST UNTIL YOU CAN EXERCISE WITHOUT PAIN

WARM UPS - Warm ups begin when you get out of bed in the morning. Swing those arms and legs as a start. Move on to toe touching and raising to the toes. Do high knees and then to the floor for some mountain climbs or burpies. Then do butt kicks.

STRETCH - After your main exercise, stretch calves, hamstrings, quads, back, etc.

STRENGTHEN - Get some weights, light to start and work your way up for total body strengthening

CROSS TRAIN - Do another type of exercise than you normally do. If you are a runner, do some biking, swimming, tennis, etc.


Back into training for the half-marathon Train...run...finish. https://actionfaithbookspress.wordpr
ess.com/


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HEATHERLEIGH44's Photo HEATHERLEIGH44 Posts: 739
1/4/16 2:30 P

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What types of strength training or other activities do you do besides running on a consistent basis? My best advice would be to continue to do those activities throughout the year and not just when you are injured. I know it can be hard to fit in strength and conditioning exercises in additional to running and I have learned the hard way that without them, injury is likely to happen. If you commonly have problems with your hip, perhaps focusing on exercises that can strengthen that part of your body will help ensure that your recovery after races is quicker and you can continue training without injury.

I agree with everything PASTAFARIAN had to say, and I will add that if you feel well enough to run, perhaps adjust your race goals accordingly so that you can still enjoy the race without a time goal pressure.

PASTAFARIAN's Photo PASTAFARIAN Posts: 2,211
1/2/16 10:13 A

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By quickly finding an alternative activity, you're already doing the right thing. But I'll suggest two other tips for the injury prone:

- Avoid registering for HMs months in advance. You may pay more by registering late, but you won't have the guilt and stress of feeling obligated to run undertrained and possibly even injured.

- Avoid losing your HM readiness. If you did a 15K in October, you were already on your way. But it sounds like you stopped training if now you're talking about a 16-week program. Going back and forth like this is kinda like yo-yo dieting - the toughest way to do it. Much easier to just consistently train every week year round. The great thing about HMs is that the training is not bad. You can do 10M (or even 13M) long runs every weekend without breaking down your body the way you might for longer distances (e.g., marathons).

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MCOX63's Photo MCOX63 Posts: 15
1/2/16 9:21 A

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Was all set to begin 16 week training in earnest for HM in April. Had a back issue that kept me in bed over the holidays and was finally up to running - did the little 5k Resolution Run I had signed up for months ago. We had a 40cm snow dump the day before so the course was a little slippery.... and lo and behold, the next day, I'm hit with an angry flare of hip bursitis! Tried a short run yesterday and had to walk out half.
Maybe the universe is telling me not to go for the HM? But I did a 15k in October and felt STRONG after... so it's a logical step.
How do you guys deal with injury setbacks? guess it'll be elliptical and spinning for the next week or so.

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