How I Get Back Into Running Without Hurting Myself
Monday, January 28th, 2008You can lose weight without exercising. And sometimes, working out makes you hungrier and "causes" you to add weight rather than take it off. It's a trade-off, but the benefits are just too good to pass up.
I felt kind of bad because I've been very negligent myself. After all, you don't go from 200 to 250 in two years if you are working out all the time.
I'm a runner (even if I don't look like one). I love it. However, I've been off so long that I'm really worried about getting back into it.
In my first post about the last 16 years of weight battles, I talked a bit about my running. I haven't been out for a run, a real run, in a few weeks. I haven't kept up running for almost a year and a half. Just on again off again spurts of a few days. Then work finds its way into my schedule and I find myself coming up with reasons not to get outside and go.
Winter is the time when many runners go into hibernation. I've been using it lately as a crutch myself, but it's hardly an excuse. Back when I was running every day, I ran rain or shine, warm or cold. I ran on the day after New Years once when it was -10F (without wind chill). Is that crazy? You betcha! But I loved it.
Now, if I don't let winter get me down, the next thing is the weight I'm carrying. I don't want to hurt myself after all, right? Well, I actually know how to run at this weight. I also know how to pace myself and build up distance slowly. Again, this is just another crutch.
How I Get Back Into Running Without Hurting Myself
Having hurt myself twice now (#1 knee, #2 foot), I can tell you that there is nothing worse than getting into running shape only to hurt yourself. Redundant, yet true.
Still, getting back into it doesn't mean you have to fear an injury. You can get back to running form if you're patient enough to let it happen naturally. Here's three of my tips:
- Stretch - This is probably the most important of the lot. Stretch before your run, but then again after the run. The second stretch is actually more important than the first (according to some experts). Personally, I hate stretching before I run. I get up and go first thing in the morning, so all I want to do is get moving. However, I find that I do have the patience to stretch after the run.
- Eat - Hard when you're trying to keep to the diet, but really you should eat right after your run. Just something a little sweet to keep the body processing all that lactic acid out of the system. I usually have a tablespoon or two of honey. It's quick and easy to grab as I peel off the togs on the way to the shower.
- Walk - During your run, stop and walk. Try to alternate every half a block or so. This will help you "build up your lungs" without breaking your knees in the process. I have a friend who rock climbs for fun. One of the things he told me about newbies to the sport is that they often injure themselves by out-climbing their tendons. The muscles build up quickly but the rest of the body hasn't had a chance to catch up. This leads to some serious injuries. The same thing can happen in running. Take care to pace yourself.
