Running after a past fall

[Enicchi]

Hi everyone,

I'm on week 1 but for the second week in a row. This is because I'm born with a heart/lung limitation and want to take it very slow. Cardio is just not my thing. But that's ok. I am over 40 and know how to pace myself to manage low to moderate workout.

My jogging is very slow. Google Fit doesn't see a difference to the brisk walking. And I don't plan to advance weeks until I can do the previous one without gasping. Which already looks a lot better today compared to last week. Yay! 🥳

However, I do encounter a problem that is becoming really annoying now. I did fall and injure myself pretty badly during a run in my teens and that was the moment that stopped all my childhood activities. This is coming back now. I notice that, although my head says I won't fall, my legs don't think so. I can't relax them. They're stiff and cramping, in constant preparation for a fall. The running itself goes really well now despite the lung issue, but my legs start to become heavier and more painful every time, and that actually makes me more worried about falling because I don't feel in control of how I move them. It's a loop.

So, I was wondering... I know it's psychological but maybe someone has advise on a little exercise in-between jogs that relaxes when cramping without loosing the momentum of the pace? Or any idea on how to manage this a bit better, really. I'm working on my mindset, posture and breathing technique, and I bought good gripping shoes, but I need some practical tools to gain control of my legs when jogging.

Thank you very much! 😊

[Oldfloss Administrator Graduate]

First of all... a HUGE well done to you!

What seems to be happening to you is completely understandable and the mind can be so strong with negative thoughts.

So... maybe.... try to relax... a whole systems check list, as you head out... from top to toe... starting with your face... then shoulders, then arms and hands and then core and down to those toes...

Then.... some exercises for those legs! Head across to the Strength and flex Forum... so many ideas and links there...and links to, not just for your running body...but for your mind too.

I am putting some links here, BUT...head across to the S and F Forum and have a look around.

healthunlocked.com/strength...

healthunlocked.com/couchto5....

healthunlocked.com/strength...

So...some mindfulness workouts for those gremlins in your head and then find a routine for those legs... to strengthen and support.

Take a walk too... walk the route you are going to run... let it become a familiar friend and when you head out... slow and steady as you go, and do please, keep us posted!

Hope these ideas may help a little

[Runningbeetroot]

In addition to strength and flex exercises, I'd also suggest some balance exercises like standing in one leg, or if you can't do that, stand or walk (indoors) with your toes to your heel. Look online for other balance exercises. You may find you already have good balance and you will just develop more confidence if you practice where you can't fall over and hurt yourself.

Also, try to choose a running route where you will be safe if you do trip - for example, I don't run across the road, because if I trip I don't want to be run over too! And if you do begin to feel unsteady while you're running, stop, walk for a bit and regain your composure.

Good luck