Happy Monday, everyone! I’m starting this day (and month) with a big, fat, swollen ankle L Why is it that injuries pop up whenever we’re on a roll? I’ve been loving my half marathon training, plant-based diet and getting plenty of macros, micros & sleep. Aside from my pulsing ankle, all is well in my training world.
Being injured is frustrating and tough. The hardest part is to STAY. OFF. IT. Without running and soccer to wear me out and sharpen my focus, I’m a wandering, distracted, hyper, and bored mess. Not only am I not very productive, but injured me isn’t very pleasant, either.
I’ve been instructed to take at least a week off of my foot – no running, no soccer, no fun L As a seasoned injured runner, I do have a few easy strategies to soothe my athletic needs and to keep myself conditioned so that I can hop back on my training plan once I’m healthy.
The stationary bike is a great way to get in your miles without putting stress on your injury. It’s low impact, accessible at any gym, and a super easy way to stay on track while you’re kept off the track. Just triple your mileage and shoot for the same heart rate & level of effort you’d utilize during the run.
A fun, out-of-the-box way to keep yourself in running shape without actually running is with a buoyancy belt. The devices are cheap and keep your head and shoulders just barely afloat, so that you have to maintain good form and stride to stay above water. It torches calories and empowers you to work on your form impact-free. Plus, it’s a good excuse to get in the pool/ocean/water and get your mermaid on 🙂
Of course, strength training isn’t always possible with a hurt foot/hip/quad/whatever. If able, though, I like to up my reps and shorten breaks to build a weight lifting session into a more aerobic workout. This way, your heart rate stays elevated and you’re still building up lung capacity and endurance while staying off your foot. When I had a broken toe, I just tailored my workouts to include bench and machine work where I could sit or lay instead of stand.
Abs aren’t the only thing made in the kitchen. Our recovery, endurance, gains and general health are rooted in how we nourish our bodies before, after, and even outside of our workouts. When injured, I cut back on treats & sweets to help my body heal and keep calories lower since I won’t be working as hard on the trails & in the gym.
To all those who are injured – I hope you heal soon 🙂 stay motivated!