Happy Tuesday! I just got back from my run for today. As you may remember, I have had some issues with my right hip for some time. Plainly irritating! I went for a nice, long run last Thursday which mapmyrun.com says it was 6.2 miles. I was stunned-it just didn’t feel like so, but my hip always gives issues when I hit the hills…and I hit a few at the end. I’ve had to take some time off from my long run last week to let it rest. Boo.
Today was a less than stellar long run. I attempted that run again to map it with our Garmin to see if it was *really* 6.2 miles. The first three miles I did really well and my hip didn’t really hurt. I was stoked. As I approached mile 3, the hip really started to bug me. I was really bummed to have to walk the last 1.75 miles. Yep, you read this right: it was only a 4.75 mile run. Double boo.
I was planning on taking some time to talk about body awareness anyway, but today was a great reminder that even trainers have to listen to their bodies. I’m wondering if I am experiencing some tendinitis in my hip or something because any run over 3 miles it hurts. Its actually hurting tonight as well. So, I need to take it easy. I have been reading a book called Primal Blueprint and it’s been an interesting read, saying that we should try to pattern ourselves, our eating, our exercise after our ancestors of prehistoric time. In doing so, aim for low intensity cardio (55-75% of max heart rate, 2-5 hours a week) along with a strong strength training program 2-3 times a week, and a sprint here and there. After today’s injury I decided it was really time to try this. I have been lacking in my strength training for a while, rarely sprint and – hello – go for a walk? That’s it?I dont really know how to walk. Haha.
So, my hip told me today that I have been overdoing it. I have been pushing my joints past its limit. It is imperative as an athlete or exercise enthusiast (or just play one on TV 
) to listen to your body. Slow it down. If a particular exercise is aggravating a part of your body, stop. Ice. Rest. Repeat.
I am changing up my training routine. I am planning on only doing long runs (anywhere from 2.5-6 miles, depending on the hip) 2-3 days a week. 2 days a week for sure for at least a few weeks. Then, a good solid strength program 2-3 times a week. And low intensity, longer duration cardio the rest of the days (walks of an hour or so). I think this is a model that NASM would approve of, too. I still plan to run 5 and 10K’s and maybe even a half-marathon one day, but I need to let my joints slowly adapt. I know I can do 5K without pain. I’m going to call that a win, no matter how much I want to push past it.
So, I will keep you posted as I start “slow” training. I’m afraid I will get too antsy and want to run, in turn having to hold myself back. Have you ever had to take time off to heal? How was it? Did it motivate or demotivate you? I’d love to hear your thoughts as I attempt to change the way I have viewed cardio.
The Primal Blueprint thing sounds interesting … would love to hear more about it… great blog, sarah!
I am the queen of overdoing it. I’ve injured myself too many times because of it. In the long run, it’s not worth it. A few times I went from exercising nearly every day to going to absolutely nothing other than stretching because I had injured myself so badly (and continued to fight through the pain way longer than I should have). I’ve had a slipped disc in my back, a sprained lower back muscle, a strained abdominal wall (all of which put me out of commission for weeks), and a strained shoulder muscle. I have a trick knee, too. I agree that you should definitely cut back, and it wouldn’t hurt to see your doctor to get his or her advice. At this point in time I’m not exercising because of the morning sickness. Motion is a guaranteed throw-up session. :OP