Despite last weekend’s experiment with Jeff Galloway’s run-walk-run method, the old injury started rearing it’s head again this week. It felt ok after last Sunday’s run, but towards the middle of the week it started niggling again, so much so that I decided to forfeit my runs on both Wednesday and Saturday, and went for a much slower but slightly longer run-walk-run this morning instead.
Conditions this morning were pretty good (cool and damp with a hint of drizzle), and while the wind did make things a bit more challenging when running West along the seafront, it did help me to keep my pace under control in the running sections. As with last weekend, I used a 3:1 run:walk ratio, but eased back on the pace by an average of 12 seconds per kilometre, which probably helped me to keep going and increase the distance to 4.5K.
Unfortunately though, the niggle is still there, so I doubt I’ll be able to get a mid-week run in on Wednesday. This is pretty frustrating as I have already taken a couple of months off to try to sort it out, but it seems that as soon as I start running again, the injury flares up.
So, since resting it completely isn’t doing the trick, I’ve come up with a plan to try to get myself back on track:
- Continue to increase distance by using Run-Walk-Run once a week.
- Start doing exercises to strengthen the ankle and achilles.
- Invest in a new pair of running shoes.
- Introduce some cross training to replace mid-week and Saturday runs.
Usually, when it comes to cross-training, I go for a really long walk. However, I have found that this can aggravate the injury too, so I’ve decided to invest in an exercise bike instead. It’s nothing fancy. Just a cheap basic model, but hopefully it will be good enough to help me build on my general fitness without putting too much stress on the old muscles and joints.
While it is frustrating to not be able to run as much as I would like, there’s no point in taking any chances. So, I’m going to embrace the cross training, do my strengthening exercises and, with a bit of luck, I’ll be back on track soon enough.
How’s your training going? Do you cross-train as part of your exercise program? What type of cross-training works best for you? How does it help with your running and general fitness? Please share your thoughts and ideas in the comments.