Hello everyone...
Gosh it is a while since I posted here... and although I pop in from time to time to link into some of the great exercise here, I have not written anything on any depth!
Okay... On C25K forum, where I am for a lot of my running time. I am picking up quite a lot of questions about illness, injury and in particular getting back to running.
For me, right now, I can totally empathise with those questions.
For the last two months I have been laid low by a series of annoying, painful and quite debilitating issues...nothing major, but enough to stop me running! Antibiotic treatment impacted on me almost as much as the illness, as I take any medication so infrequently, recovery time was almost as long as the illness. The running path was hidden from view, and the goals ahead, blurring in the distance.
It can be very hard at times like this to accept what is going on, whilst trying to maintain some degree of fitness or even mobility.
Running helps to keep us physically and mentally fit. This is what we advocate much of the time. A lot of us really depend on it, as part of our lifestyle.
When illness strikes, we can miss running so much and we worry about how rapidly that fitness will disappear, particularly in the early days of our running. This feeling is often followed by the almost overwhelming desire to get out there again, as quickly as possible.
We are all so, so, different and we all recover from illness or injury at different rates, but one thing we all need to try, ( really try) to remember is that we need to get back to our running safely.
We want to keep the fitness and we want to feel like running again. So... how can we achieve that.
The first thing we need to do is... WAIT. (What ) !!!!
Yes, I said, WAIT.
You need to wait until you are fully better before you run again. It can be all too easy to kid ourselves that we are almost OK and think we are able to do more than we actually are able. The thought of having to wait longer is not a good one.. We have to ask questions of ourselves and answer honestly... and that is so hard!
The nature of the illness or injury is a factor, but even if it is only a mild illness, or a relatively simple injury, we still need to make sure we are both physically and mentally fit enough to run again.
So we ask a few questions... and we answer honestly.
( These would be my answers now)
Can I cope with daily activities such as showering, cooking and cleaning without feeling wobbly and ready for a lie-down? (Hmmm... yes, mainly)!
Can I get through my normal, working day okay? N/A (I am retired...probably working harder than when I worked for a salary, but I do still feel a bit whacked by 4.30 ish)!
Can I take a brisk walk or run up a set of stairs without coughing/feeling breathless? ( Just about to try that).
Have at least 48 hours passed since I had a high temperature? N/A
Am I eating and drinking normally? ( YES)!
Has my resting heart rate returned to its normal levels? (Only answer this question if you are used to tracking it). N/A
Has my fatigue lifted and do I feel strong enough to run? ( The answer was yes...but not far)!
Okay... so that would be me today...so MY next question is,,, what exercise for my strength and stamina well being, would I be able to do currently?
Well,.. this is the trickiest part of all!
My go-to is always ,initially, low-impact training.
Because;
a) It’s easy on my joints,.. ( old ones)!
b) It builds consistency with training...repetition is good, familiarity too.
c) It improves cardiovascular endurance...every little helps!
d) It relieves stress... always useful when no running has taken place.
e) It boosts well-being... and that has to be good!
********
There are loads of links to all manner of exercise, right here on this forum and there
should be something to suit everyone!
You can devise your own plan to fit in with your life.
For me... I use the 5 moves as a basic starting point.
Squat, hinge, push, pull and core! Plus. One of the best exercises ever... walking.
I use loads of Body-fit with Amy... low impact short and sweet sessions to get me moving again...arms, legs, back, core etc. and then some longer workouts when I am back on form... there are loads of links here,
As and when we do feel the time IS right to head out again, then that is a tad simpler...
Make sure that you are ready to go.
Eat well... you need to build up or back all those resources that a healthy eating regime gives you.
Rest well...plenty of rest time and some good hours of sleep will promote recovery and return to fitness,
Listen to your body, YOU are your own best friend... and you would not lie to a best friend., would you? Pushing too hard is not an option.
And finally...
Slow and steady... ( what else)?
Hope this has been useful to some of you. I am taking careful note of all that I have written!
Oldfloss
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