Thursday, June 19, 2014

Rest. It works!

I hear from runners all the time how they push through pain only to be injure later. I even have a few students that can no longer run at all because of years of over-work and no rest. I cannot say that I have never been guilty of this, but I am trying all the time. That is one of the blessings (and curses!) of working in the fitness industry. I know exactly what happens to the aging body, whether it is from over or under use. I hope to fall somewhere in the middle.

Two weeks ago I ran the Hospital Hill 5K with E and some of our friends. We had a great time, I was the "trainer" and called out when we should walk and run, based on our interval plan. We sprinted, I ran backwards to grab some pictures, and around mile 2 I even clicked my heels a few times. A couple days later my left knee cap was achy and tender. Nothing horrible, but when I sat for too long it felt locked and kneeling was painful. I probably just went overboard on the turning and hopping. 

Photo courtesy of Hospital Hill Run

So, I took some time off from cardio, especially running, and added extra physical therapy-type stretches. 
Over the past two weeks I have "only" done Piloxing twice, cycled 3 times, and did the elliptical once for about 10 minutes. It was so hard to not go for a run, but I knew I needed to take it easy.
Today, I had planned to do the elliptical at the gym, but my knee felt better and I thought it would be better to try running on the treadmill first. And guess what? Waiting really helped!
I was able to run my favorite 10 minute interval training and even finished with an extra minute at a fast pace. That was around 11 this morning and so far, no new pain!
So, the moral of this long and self-indulgent story? Rest when you need to. You don't have to completely stop, but rest. And listen to you body.

My favorite sprint training:
5 minute walking warm-up (I walk at 4.0 at a 5.0 incline)
Run at an easy pace for 90 seconds (today was 6.3)
Sprint for 30 seconds (today was 8.2, with my last sprint at 8.6)
  --repeat this 5 times for a total of 10 minuts
5 minute walking cool down (again, for me, 4.0 speed and I play around with the incline)
Let me know if you try it!


  1. This comment has been removed by the author.

  2. Good idea to rest in between. Your body knows best when it is time to rest.


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