Returning to Running After An Injury

Over the past month, I was unable to run due to a quad and tendon injury in my left leg.  In January, I had started training for the NJ Marathon which will be held on 4/30/17, in an effort to try to qualify for Boston. I started speed workouts, tempo runs, etc… I hoped to get faster and PR on race day. Unfortunately, the Universe had other plans for me.  I am not sure how I got hurt or why. I was following a plan, running smart, doing warm ups, cool downs, stretching, eating well, but yet I still got injured. When I first got hurt, I tried running through the pain, but that only made it worse. I was forced to stop running. Out the window went my marathon and any hope of a BQ.

At first, I was devastated. I didn’t want to accept it, didn’t want to rest, and went to three doctors in an effort to find someone who would tell me what I wanted to hear… no such luck. My only option was to rest and give my leg some needed time to repair itself.  This was a wakeup call/reality check reminding me to slow down and not push so hard. I had to listen, whether I liked it or not. I needed to accept the fact that I needed to rest, because the more I tried to push through, the longer it would take my leg to heal. I immediately started various therapies to help get me back to running: stretching, foam rolling, massage, acupuncture, stim, ultrasound therapy, and rest.

During the time, I kept asking myself, what was I going to do if I didn’t run? The answer, swim and some strength training (obviously, I couldn’t use my legs so no squatting, jumping, etc…). I focused on core work and upper body. This made me feel good and somewhat productive, despite not not being able to run much.

After a month, I started to notice a difference. I had more mobility in my leg, I could walk without limping, didn’t have to use the railing going up and down the stairs, and with doctors approval I started to run a few miles. I was super excited, but I needed to still remind myself to take it easy and not push too hard because I certainly didn’t want to hurt myself again. Coming back from a running injury stinks. But, it stinks a lot less than the time spent actually dealing with the injury.

The last thing you want during a comeback is to re-injure yourself, or to get a new injury, so keep the following in mind as you return to running.

TIPS TO COME BACK AFTER AN INJURY:

BE GRATEFUL:

The first and perhaps most important thing to keep in mind when getting back to running after a long hiatus is to be grateful for every mile. Every mile is a gift. It’s more about being out on the road than anything else, the rest will come!

BUILD SLOW:

When you get the green light to begin running, do not jump full-force back into where you left off. It is important NOT to rush things, as patience pays off in the end. Gradually increase the amount of time you spend running and supplement the rest with cross-training.

TAKE BABY STEPS:

If you start to notice some injury symptoms creep up, reassess right away. It may mean you have to take a few steps back and not increase your running that week. This is not a sign of defeat; if you catch it early, you’ll avoid anything more serious. Coming back can take time, be patient.

DON’T EXPECT TO PICK UP WHERE YOU LEFT OFF:

You may have been able to run a sub 8 min. mile, but when you come back from an injury,  it’s not likely you’ll be at your previous fitness level. Don’t be discouraged if you’re running a minute or more slower. The speed/fitness will come back! You’ll need to drop pace and mileage, so try not to get hung up on what once was.

POSITIVITY & PERSPECTIVE:

The biggest deciding factor in how well you can come back from an injury is your perspective. Look forward to the runs and more miles as they come and don’t forget that each mile is NOT a given. Be grateful for them and, as you are able to run more and are back to full training mode, remind yourself not to take them for granted. This will help you remain patient and keep your eyes focused on your long term goals.

Enjoy the act of feeling like you’re a runner again, it’s one heck of a high. So smile and have faith that muscle memory will eventually kick back in!

WE ARE ALL DIFFERENT:

Don’t expect your body to return in same time frame as someone else with the same injury. Just because your friend was running after a certain time period, doesn’t mean you will. Reassess the goals you had before your injury and take it one day at a time.

KEEP CROSSTRAINING AND DOING YOUR THERAPY:

I.e. swimming, lifting, rehab (especially the rehab exercises)- Keep doing it! This is all stuff that’ll make you a better runner, plus you’ve started a new routine, stick to it!

DON’T REPEAT THE SAME MISTAKES:

Assess your training. What were you doing before the injury that could have lead to you becoming injured? Did you over train? Run too many races? Not enough rest?  Not stretching enough? No warmup/cooldown? Whatever the case may be, think about it, analyze it, and make a plan to not have history repeat itself.

Happy Running!
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Male Yoga (BROGA)

Do you consider yoga to be a little too ladylike?

Well fellas, yoga is not a women’s only club. Yoga offers plenty of benefits that appeal to men too. And for this week’s blog, I decided to dedicate it to all the men out there who have been afraid to do yoga because they can’t touch their toes, or are hesitant to walk into a class with all women.   Continue reading Male Yoga (BROGA)

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Thank You To My Family & Friends

I wanted to dedicate this week’s blog to you; my family and friends. If you’re a new reader to my blog, you may not be aware that last weekend, my husband and I opened our very first business, a yoga studio- Empower Yoga.  I have been talking about starting this business for over two years and now my dreams have finally come to fruition.  I have so much to be grateful for in my life, particularly for all of the wonderful people in it; who have been a part of my journey, helping me get to this point. This letter/blog is for you! Continue reading Thank You To My Family & Friends

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Training for a Flat Marathon

When preparing for a flat marathon (like the NJ marathon), you may need to modify your training plan a little to better prepare for the unique demands of racing on a long, flat course. When most runners hear the word “flat” used to describe a marathon, we think “oh, that’ll be easy”. However, that may not be the case. Flat does not mean easy, especially if you’re not accustomed to training on flat terrain. Running on terrain you aren’t used to, can lead to muscle fatigue and cramping due to your body’s lack of muscle memory for the repetitive impact load on your muscles. Plus, it can be hard for the mind because of the monotony of the course. So one of the best ways to prepare for a flat marathon course is to shift more of your training to flat surfaces.

Here are a few tips to help you prepare for a flat race:

Hit the Track- There is no better place to run your speed and tempo workouts for a flat course than on a flat track. You can include shorter, 400m or 800m repeats or longer, 1-2 mile repeats to your training.

Hit the Treadmill- This certainly is not the most fun option, but it can be a good resource, especially if you can’t get to the track (i.e. it’s raining, snowing, too hot, etc…)  Treadmills are especially convenient for runners who travel and need to get their runs in.

Vary Your Long Runs- Try to find routes that offer flat stretches of road or path. The best way to prepare your body for a long, flat course is to simulate it with a long, flat training run. Once you have a flat course you like, you can begin to alternate it with your usual rolling hill routes.

Happy Running!

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Be Ready on Race Day!

The Novo Nordisk New Jersey Marathon/ Half Marathon is only 4 weeks away!!! With race day on the horizon, here are a few training tips and things you need to know in order to ensure you’re ready on race day!!

Four weeks out:

  • This is when we start to second guess ourselves. We ask ourselves “Have I trained enough?” “Should I squeeze in one more long run?” -These are some common worries we all have, but from what I learned, less is more. It’s not the time to do anything crazy. It’s the time to let the body start to recover and build its strength up for race day.
  • The training you do today takes 2-3 weeks to have a real long-term effect on your fitness. So keep everything the same for the next two weeks. Then once you’re two weeks out, you reach a point of diminishing returns if you are not careful. Run smart, follow and trust your training.
  • Focus on maintaining your fitness and not injuring yourself so that you can feel good  on race day.
  • Your longest run should take place either 3 or 4 weeks out from the race. After that, start to taper.
  • Two weeks before, begin to reduce your weekly miles.
  • One week before, make your runs EASY.

One week away:

  • The final week is a crucial time. All those tough weeks of training need to count, so look after yourself and your body.
  • Tapering is all about balance. You don’t want to run too hard where you’ve exhausted yourself, but you don’t want to completely rest either or or may feel sluggish on race day. Your body loves routine so stick with yours. However, instead of going hard, try for more easy and relaxed runs with friends.
  • Surround yourself with positive, supportive people who are going to make you feel good and excited about the race!
  • Be sure to get lots of sleep. Protect the immune system and take care of yourself.
  • Avoid heavy strength and conditioning or gym workouts this week. More time does not mean starting a new lifting routine. Wait until after the race.
  • Stay hydrated!

Nutrition:

  • Don’t ruin your hard work. Remember, you can’t out run poor nutrition. So just eat normally and gradually reduce the volume and intensity of your training,  this is a natural carb load.
  • Your body needs the quality calories to keep your glycogen (carbohydrate stores) topped off so you feel great in training and on race day.
  • Be sure you’re choosing to eat healthy snacks and well balanced meals.
  • Eat your normal pre-race or pre- long run breakfast. Don’t suddenly change your diet. This is not the time to experiment with something new. You don’t want to feel sluggish or sick.

The final 24 hours

  • Go for that 2-3 mile jog to loosen the legs and calm the nerves. Try to release any anxiety you may have.
  • Look at the weather and be sure to wear clothing that will keep you cool and comfortable. Do not wear new clothes that you have not run/trained in. Go for comfy pre-washed clothes you know will help you feel good.
  • Pack your bag with all that you will need on race day – safety pins for your race number, warm clothes for before and after, toilet paper, chapstick, glide, snacks, fluids, you’re running watch, and iPod.
  • Avoid spending lots of time on your feet walking with family or friends and sightseeing the day before. Put your feet up and rest. (I’ve made this mistake before and paid for it dearly during the race.)
  • Snack on small meals throughout the day and stay well hydrated. I can’t say that enough… hydration is critical!
  • Eat your last main meal between 6-7pm. Look for easily digested carbs.  Don’t go to bed stuffed.
  • Get to bed early. Try your best to rest and relax!

Race day

  • YAY!! It’s finally here. Now is the time to be excited. Trust your training and know that everything will be ok!!
  • Try to stay relaxed and calm.
  • Eat the race day breakfast you have practiced in training approximately 1.5 – 2 hours before the race start.
  • Make sure you have your bib, GU/gels/blocks, your bag for after, etc… all the essentials you need before you leave the house.
  • Know your pace and split times, don’t rely solely on your GPS. The arm bands they hand out at the expo are really helpful.
  • Some people like to jog or warm up before the race, while others use the first 1-2 miles as their warmup. Do what feels right for you.
  • Hand in your post race bag and head to the corral about 20-30 minutes before the start. Keep your warm clothes on before you go. When you get the go, enjoy the your 26.2 journey. You’ve trained, you’re ready, now is the reward for all your hard work. Enjoy it!!

Race strategy

  • Don’t start too fast, ease into your pace.
  • Run at the pace you have practiced. After building into your target marathon pace, pay attention to your splits to help ensure you’re on track.
  • Try not to bank too much time in the beginning. This can hurt you at the end and make you unable to maintain pace. If you’re feeling good after the first half of the race, then pick it up.
  • Slow down at water stops and sip your sports drinks and/or water.
  • Remember to smile, take time to relax and draw in the atmosphere! These memories are sure to last a lifetime. Enjoy every step!

Wishing everyone an awesome race! Enjoy your time and the shore. Take in the sights, breathe in the ocean air, and smile at all the spectators there to cheer you on along the way! Have fun, run happy & strong!

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