Proof that cross training through injury prevents total loss of hard won fitness.

[CaroleC]

Hi all,

Well, 19 days after my last run went pear shaped, hobbling home with a dodgy knee after just 5k (and the last 2k I know I shouldn't have been running as I was in pain and limping but stupidity wins out sometimes). It paid me back good and proper though because it wasn't till last Wed (two whole weeks after the injury) that I felt I could actually walk or run on it properly again. I decided to give it a few extra days just to be sure it wasn't going to recur the minute I went out the door and today, a few hours after getting back from a long weekend up to South Wales (Cardiff, Caerphilly etc) I decided I'd better get out the door.

While I've been off, as per my last blog, I have been doing some non-impact cross training. This consisted of exercising at least three times a week (so, replacements for my running sessions on the same days). Gym sessions to include the weight machines (concentrating on strengthening quads) exercise cycle, cross trainer, rowing machine. I also did a ten mile cycle on the Granite Way in Devon and two sessions in the pool. One of 52 lengths, one of just over a mile (70 lengths). I did the swimming freestyle and fast enough to keep me breathing hard. The goal was to TRY to keep up aerobic fitness as best I could. I have also been doing knee strengthening exercises as prescribed to me by a physiotherapist and people were looking at me funny in the supermarket check out queues as I did knee dips on the dodgy knee with support from the trolley full of shopping!

Tonight's first run since the injury was a test of the cross training. I really wanted to see if I'd lost any fitness (don't forget I've been off the road for nearly three weeks) or if the alternative exercise sessions had helped me to retain what I'd worked so hard to build up.

Here is the evidence from my Garmin: connect.garmin.com/activity...

As I say there, I started off slowish, paying attention to any messages my knee might be telling me, then picked it up a bit, then a bit more. My legs actually felt absolutely fine, (actually really well rested and strong throughout); and yes it was my lungs (ie cardio fitness) which in the end were working very hard indeed to try and keep up the pace. I was also very hot, even though I'd waiting till after 6pm and it was cloudy and raining when I was out. However, before I was injured, my best time (and that is working hard from the start, not being cautious at any time) was 27.30 so it appears that, even with a slowish start, I have only lost less than a minute off my best time. I am pleased with that, and will start, on Wednesday, a couple of weeks into the B210k programme as I have a 10k in August in Scotland that I am determined to be running.

So, I guess what I'm trying to say is that don't let injury put you off restarting your running because as long as you can find alternative methods of keeping up your cardio fitness and don't just lie on the sofa thinking that's it, your running career is over and your fitness has gone; there ARE still ways to come back almost as strong as ever you were before...never, never give up!

CaroleC

[Gridlet Graduate]

Wow that is amazing! What a determined lady you are! Glad your knee is better. Keep on with the weights, if the muscles are strong, you are less likely to injure yourself.... Or so I'm told!

[sfb350 Graduate]

Very well done, all that hard work has certainly paid off. Glad your knee is better.

[TJFlute]

Thanks for this Carole and really glad to hear that your knee is a lot better. I am also not running (this is day four) after two poor attempts to run last week. (some muscle problem in right leg)and starting to worry about fitness, and the 1/2 marathon training that I'm supposed to be doing. I had better stop worrying and do something else!