Injury Running Recovery: Low & Slow

I’m trying to find a way to share with you my current status with running and I think “Injury Running Recovery” is going to be it. I wrote a few weeks ago about my current status of “So Far So Good” and I’m still in that same frame of mine.

I had one week off from Physiotherapy because he was away at a conference, however I followed everything from my PT exercises to being allowed to run outside again (low km and slow pace). “Low and Slow” is my new motto, which isn’t a bad thing. It just means that I’m allow to run outside (yeah) but need to keep it safe in terms of the brunt force that my hamstring can take.

I did a few runs outside and had very little pain. Even with some of the pain I was discouraged as I thought I would have no pain since I’m on a new PT plan but that’s not always the case. My glutes and hamstrings are getting stronger but aren’t at 100% yet. The pain level is a 1-2 out of 10, which is great but we want to get me to a 0 eventually. I learned some pain during recovery can be okay – it all depends on the level of pain. My pain level is getting lower as I get stronger.

Since I am getting stronger, I can now run outside 5-6k every other day! Honestly, when Chris, my physiotherapist said that I feel like it was Christmas for me! It also helped that on Wednesday morning #nationalrunningday, I went for a quick (for me) 3k run outside before the girls got up AND before my physio appointment. I was feeling pretty good and happy going into my PT appointment and having learned I was getting stronger and could increase my distance (not my speed) that just made it better. Oh – and my husband was home so all was great!

Early morning run for National Running Day

Early morning run for National Running Day

I’ve also started a monthly plank challenge and am doing good so far. I struggled on Day 4 (1 minute 15 seconds) when Hilary decided to help Mommy by pushing on my pack in encouragement but today was a lot better (1:15 again). At least she didn’t sit on me 🙂

plank week 1

One more day of planks (1:20) and then I get a rest day. I’m starting to get a little worried about planking next week! Today, I’m hitting the trails for a “runch” so check out my Instagram for an update on how that goes!

Did you run on National Running Day?

What’s the longest plank you’ve held before? (Me: 2 minutes)

Anyone “runching” today? Or running in general?

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19 thoughts on “Injury Running Recovery: Low & Slow

  1. Glad to hear things are progressing well! I need to be better about planks. Now that we’re (mostly) moved into the new place, my plan is to run and plank every morning before work. The longest I’ve ever held is one minute, and I was shaking really badly by the end!

  2. I’m about to blow you up–I’ve done a 7 minute plank before. I don’t know how. It just happened.
    Fingers are, as always, crossed for you my dear. I just want you to get better!

  3. Yay for being able to run outside! Steps in the right direction! 🙂 I’m looking forward to getting to that point in my recovery too. I’m impressed by your planking! The longest I’ve done is 50 seconds… I keep meaning to do a plank challenge to try to make it a habit but I’m terrible with challenges. Oh well. Fingers crossed that you continue to feel better!

    • It’s so nice to be outside running again! I’m really terrible with challenges too but I feel this one is going to be different. It goes up to 3 minutes not 5 which for me would be out of the question!
      And thank you 🙂 Hope you are recovering well soon.

  4. Just be patient – I’ve been rehabbing this dumb Achilles thing since December. It SUCKS but your patience will pay off! I’ve held close to a 7 min plank before! I’m back up to about 4:30 right now but it is a struggle for SURE!

    • I’m hanging on and doing my best to be patient. For some reason I’m able to be more patient now then I was months ago. not sure if it’s because I have a Sports PT and have more focused exercises to do then before or if it’s just timing.
      7 minute plank…that’s crazy! And 4:30 right now…..WOW!

  5. Planks rule! Core strength will do more to help your hammy than you will ever realize. Good job being patient with this thing!

  6. Pingback: Injury Running Recovery: Minimal Pain & Moving Forward | Piper's Run

  7. Pingback: Rounding off 2015 ~ A Year in Review | Piper's Run

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