I can run 5K (parkrun) in 28.22mins and I have done 10K in about 1.03hrs. Fast forward, and after a few busy, tiring months in work I then broke my wrist hiking. I only missed one week (3 runs in total) of running and have been running with an arm cast on ever since (hopefully I will just need a splint from next week 🤞🤞). The novelty of walking everywhere is rapidly wearing off now and I really want my independence of my car back, but hey ho.
My question or reassurance (delete as appropriate 😅) is simply where has my speed and form gone ?? Before I broke my wrist, I could run a kilometre in anything between 5.32 and 6.10mins, now it is such an effort and struggle, I'm lucky to get between 6.20 and 6.50mins per kilometre. I'm walking to and from work which is about 6.30 kilometres plus another 3.50 kilometres walking my dogs daily. When I run on top of this, I can't understand why my times are so slow - perhaps its the amount of (forced as I can't drive) walking I'm doing. I really, suddenly feel like I don't know how to run at all.
Anyone got any ideas why I've suddenly (overnight seems like) lost the ability to run my normal, faster kilometres, like I used to before I broke my wrist ??
As always, thanks in advance to everyone for any advice.
Written by
adnewg73
Graduate10
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My guess is that your balance is very slightly off (with the cast) and you're compensating with muscles that aren't used to it. I wouldn't be worried about it, and I certainly wouldn't advise trying harder just to get back to where you were.
Do you think your upper body forward drive via piston arm actions may be affected by one arm in a cast/splint? Either reduced power, or off-balance, as Nowster suggested. Also, it sounds as if your stress levels are higher. You are stressed about not being able to drive and stressed about not running "well". Stress will cause muscle tightening. It can have a huge effect on your pace when your shoulders are all scrunched up, breathing is less effective, and there is a negative cloud in the mind. Think about this next time you are out running and see if you can mindfully relax your whole body and chase away the clouds while doing an easy level run. Keep it easy and mindful until your arm is mended. Work on other strength and flex exercises - they will really help when you are ready to build back up to your target speed.
I agree with nowster about the cast and not over-exerting yourself.
Adding in a 6.3km daily walk means you're doing significantly more exercise than before, still with a cast, because your body's still healing. You also mention that you've had "a few busy, tiring months in work."
To me all that suggests cumulative fatigue, so it's no wonder that your running pace is slower.
I'm sure someone told me that when you are healing you need to eat more protein so that the healing process has the building blocks to repair the bone/muscle you lose. Maybe up your protein intake to help the healing process?
Other than that I think that everyone who has said your balance is a bit off kilter is probably right. When you're in plaster it affects how you move, quite apart from the inconvenience of only having one working hand. Allow yourself to rest and recover. If you're referred for physio once the plaster comes off tell the physiotherapist that you run and have slowed down and ask them to give you some exercises to compensate for the asymmetry you may have developed.
Your slow times are way faster than my fastest so take some comfort from that
There is something in all of the responses adnewg73. I am just hitting peak form after weeks in the doldrums! When I hit my low, my average heart rate went up significantly relative to the readings I achieved on top form. Consequently VO2 max nosedived. So I knew that the issue was physical rather than in the mind. I built up very steadily ( long slow runs, some intervals and a steady hill run) and eventually recovered my form; it took a while.
hi, just a thought but when I was healing my fractured ankle someone suggested arnica. I said I was using arnica gel to rub into the bruising but they said “ no you can get arnica pills ( Amazon) and they help to mend and rebuild bone strength” .
Well I got some and I don’t know if they helped but my dr said she was amazed how quickly I got back to running normally again. Good luck with your wrist
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Cranking it up a notch
What is your opinion on this training plan?
