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Monday, June 23, 2014

My Return to Running - Post Stress Fracture

Last week marked my return to running after eight weeks off due to a tibial stress fracture.

I am easing back in with slow run/walk sessions every other day. I'm also doing regular strength training to help keep my entire body strong and balanced.

Here are my workouts from last week:

  • Monday - 60 minutes pool running; 30 minute run/walk (10 min walk, 5 min run, 5 min walk, 5 min run, 5 min walk); lower body strength
  • Tuesday - 60 minutes pool running; upper body and core workouts
  • Wednesday - 60 minutes pool running; 30 minute run/walk (5 min walk, 5 min run x 3)
  • Thursday - 60 minutes pool running; upper body and core workouts
  • Friday - 45 minutes pool running, 15 minutes swimming laps; 30 minute run/walk (3 min walk, 7 min run x 3)
  • Saturday - 60 minutes on the bike

It is getting harder to pool run now that I can do the real thing. But it definitely helped me return to running without too much fitness loss. I feel like I have maintained my cardiovascular fitness, but my body is readjusting to the impact of running after eight weeks of complete non-impact exercise.

Even though it's hard sometimes, I'm being really disciplined because I don't want to reinjure myself.

Even when Princess Grace wanted to go for a run, completely her own idea, I made myself ride my scooter since I had already run.

Have you ever had a stress fracture or injury that kept you from running?

What is your favorite way to cross train?

 

5 comments:

  1. I love to cycle. I have had a broken metatarsal in my right foot and haven't been able to run in 5 weeks. I am just starting to ease back in but can only go about 2 miles doing a slow jog. I am loving my bike this summer so that gets me through. Love your blog!!

    ReplyDelete
    Replies
    1. Good luck with your return to running! I need to get outside on my bike instead of riding the stationary bike. I'm sure it would be much more enjoyable!

      Thanks for your kind words! And for reading :-)

      Delete
  2. Yes, unfortunately. I used to bike but didn't really enjoy it. I am not much for cross-training.

    ReplyDelete
    Replies
    1. Cross training is tough for me too. I just want to run!!

      Thanks for commenting!

      Delete
  3. I have never had a stress fracture, but I think I have had every other running related injury known to man. Which is why I am so proud of you for taking it slow while getting back into running. I KNOW how hard it is cause it is just so amazing to run that you want to pick up right where you left of. I know that I will have to channel my inner will power/Candice control center after I have the baby so I don't do too much too soon and get injured cause I WILL run that marathon next year!

    The picture of Grace running is so cute! I just got Anna a running outfit (after seeing the sad thing she wore to the kids k) yesterday. It is pretty stinkin cute on her ;)

    My favorite cardio (after running) is Turbo kick/fire and I love to lift weights.

    ReplyDelete

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