Three pieces of advice I need to listen to

By Skip

I woke up this morning bright and early looking forward to a long run and I could barely get out of bed, that is how sore my foot and knee were.  So I have done it again… I have taken one step forward two steps back.

Needless to say, my wife said “told you so!” when she woke up and found out I didn’t go running.  Instead, I spent the day with my leg up catching up on some much needed reading.  Over the past two months I have had a ton of magazines and books piling up that I have wanted to read but have not had the time or taken the time to do this.

One of those pieces of reading material was the most recent copy of Triathlete magazine.  I always enjoy reading through this particular publication as I always find a couple great pieces of information, products or web site reference that I just can’t live without.  As I turned one of the pages I started to chuckle about an article written on the topic of getting back into your training after relaxing on the off season.  I should have read this article a couple of weeks ago.  I thought I would share these bullet points with you because if you are in the same position as me, these are very good pieces of advice!

Do the two step

Divide the process of getting back into running shape into two steps. The first step is to gently allow your body to re-adapt to the stress of the repetitive impact. Schedule only short, slow runs, preferably on soft surfaces, for the first three weeks. Don’t worry about building fitness. Save that for step two, which follows your three-week adaptation period.

Obey the 72 hour rule

Your bones, muscles and connective tissues need time to recover and strengthen in response to the stress of each run. For this reason it’s best to run less frequently than you might normally do during the first few weeks of running – once every three days is a good rule of thumb.

Listen to your body

Stop running and take an extra day or two of rest whenever you feel worrisome pains. A little restraint here will spare you from a much longer forced break due to injury.

So there you have it.  Will I wake up tomorrow morning a changed person and give my body another day or rest or will I give in to the ominous training schedule that lies before me?  I think, more than likely, you already know that answer to that question if you have been following my writings for any amount of time.

If you liked that post, then try these...

A devastating shattering of reality on March 19th, 2012

Why race weight? on February 16th, 2012

A big thank you to my 2011 sponsors on January 12th, 2012

Preparing for the big feast on November 17th, 2011

Lack of cardio is killing me! on September 28th, 2011

Filed in: Injury, Running • Sunday, January 16th, 2011
 

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About

So if you have read any of the blog thus far you know a little bit about me… I can not be told what to do and I push myself about as far as I can be pushed!

But how did I get here and why? Well, that is what this page is about.

I was never really the athletic type. Sure, I played tennis in high school (and quite well, mind you) but running CERTAINLY was never my thing!

The start of 2009 was big for me as I came to the realization that I had put on too much weight over the past 10 years (read more...)