Last week’s workouts bought a whole lot of up and downs. Isn’t that sort of expected when returning to running after an injury? Luckily, I got to spend most of Sunday morning enjoying the runner’s high that I’ve missed for so long.
Even though last week’s runs went pretty well, for some reason this week my whole body decided to freak out. Some of you may remember I have had on and off issues with my right low back (piriformis/SI joint) for years. That started to flare up (not sure if it was related to the running, or just its usual randomness) and then towards the end of my mid-week runs my ankle got really tight.
I saw my Rolfer and chiropractor on Tuesday and that helped a lot. The ankle was mostly better the rest of the week, but my back still bothered me off and off. I E-mailed Drew a bunch of times and he reminded me of some of the basic warm ups and breathing patterns that I should be focusing on. Sometimes I get so wrapped up in what’s hurting I forget to stick with the basic things I have learned.
Monday: Strength Training
This was week 5, Day 1 of phase 2. I’m writing this a full week later, so I don’t remember much about this workout! Although I have been continuing to use heavier weights and feeling everything more than before. My back had actually started hurting the day before, but felt ok on Monday.
Tuesday: 20 minutes elliptical, 20 minutes treadmill run/walk
I was noticing the tightness in my low back while I was on the elliptical but it actually went away when I stated running. I continued with my run/walk intervals for 20 minutes. Starting at about 17 minutes or so I started to feel tightness in my ankle. I did my usual mobility stuff after but it got tighter as the day went on.
I went to my chiropractor after work (he has walk-in availability) and my Rolfer was actually available. She worked on my ankle and could feel some of the spots that were “stuck”. I also got everything adjusted by my chiro, which I think I needed because I walked out feeling really good- like 95% better.
Wednesday: Strength Training
Once again, I woke up feeling fine and did my strength training. By the end of the day my back was tight again. I was getting really frustrated because if it wasn’t one thing it was something else!
Thursday: 20 minutes elliptical/20 minutes treadmill run/walk
I was feeling hopefully about trying out some running again because my ankle had felt good since seeing my Rolfer and chiro. I ended up doing more walking and less running, but still, my ankle tightened up at the end of my run.
Friday: Mobility, Stability, 30 minutes spin bike
I spent some time working on mobility, stability, breathing, and then just did a really easy 30 minutes on the spin bike. I don’t even remember how I felt during this workout because I was mentally exhausted from thinking about it all!
Saturday: Rest Day
It was pouring rain and seemed like a good rest day. I did some foam rolling and mobility in the morning.
Sunday: 3.1 miles run/walk
Things finally turned around on Sunday. I warmed up at home by doing soft tissue and mobility work and a few exercises. I had signed up or the #RunForTexas 5k and figured even if I didn’t cover the distance I still wanted to donate. But I was hoping to run/walk 3.1 miles, which I did! And I felt mostly good the whole time. I had a serious runners high for a good 3 hours after than.
It was really quite a week and I’m not sure where to go from here. I’m inclined to continue this running schedule and see what happens. I wonder if my body is getting used to running again after such a long break, and being that it’s more of a tightness that comes and goes, rather than pain, I’m not too worried.
I guess I thought that this would be a smooth transition back to running but after everything I’ve been through I guess that’s not very likely.
You may also like:
The Most Inspiring Part of the Racing Season
How were your workouts last week?
Have you ever experienced tightness in other areas when returning to running after an injury?
When was the last time you had a runner’s high?
I agree – I think sometimes we forget to go “back to basics” when running because we are so focused on other things. After I’m done with marathon training, I’m going to really work on my running form.
Sadly I haven’t had a runner’s high in about a year (after my last marathon). I’m hoping to have it again after Chicago!
Its hard to get a runners high when you’re in the thick of marathon training! Hopefully you will have one soon!
I deal with tightness often, especially when increasing mileage or intensity. Usually it’s in my calf, which causes tightness in my heel, but I also get tight shoulders and glutes. I hope this week of running goes more smoothly for you!
Thanks! Its so weird how much everything moves around. Im sure sitting all day isn’t helping with the back tightness!
OMG, I think we are two peas in a pod. If it’s not the ankle, it’s something totally random that throws everything off. Ugh! I hope this week is better.
It’s so frustrating! But I think it means our bodies are trying really hard to figure out what to do. Hopefully they will get themselves together.
Oh yes. Since I had this PTT injury, THAT usually feels fantastic but I occasionally have other body parts that aren’t so happy. Lower back tension is one of them. I know I’m hyper aware now because of the injury. I’m glad I’ve got a Chiro appt every week though so he can work on whatever.
That’s definitely smart to keep up with seeing the chiropractor! Whenever I go more than a few weeks without an appointment I realize how much I need it.
I have hardly ever had a smooth road back to running. After my 3 month lay off I had a good two weeks of not feeling awesome (it wasn’t my left foot that had issues, it was my whole right side). Just remember progress is not linear and this is all natural. I am so happy you had a nice 5K on Sunday! Runners high = so wonderful. I had a high yesterday but will be either on my bike or in the pool until Thursday just because I am keeping it to 3 x per week so I will run Thursday and Saturday 🙂
Its interesting that we both had left foot injuries but its our right sides that tighten up! It must be because our bodies are worried about hurting the left side again. Great job with your return to running!
I always experience random tweaks and pains when coming back…I think it’s because we are acutely aware of our bodies and how they respond to pain so we are ultra sensitive to it in other areas once we are returning to running.I do know from experience that the Galloway method/run-walk is one of the best for returning from injuries! Hopefully you are able to get back to full time running soon!
Thank you! I think its really common to have issues when coming back to running. The run/walk method is really great for coming back from an injury!
So glad to hear that you were able to complete the 5k – that must have felt great. And enjoy that runner’s high!
Thanks, it did! And a runners high is the best!
I think I actually a bit of a “walker’s high” couple weeks ago when I finished a 6-mile walk LOL It’s been awhile since I’ve had that “runner’s high,” though. I definitely had it last summer (2016) following my 12-hour ultra…I was in a rather giddy, hallucinogenic state of bliss for several days (or maybe it was just sheer exhaustion). I’m long over due!!!!
Wow, I couldn’t imagine how I would feel after running for 12 hours! Thats great that you have been able to get a walkers high- I think we will take what we can get at this point, right?
I think it is likely that your body is adapting to running again and the tightness is normal. I also find I am hyper alert to every little niggle when coming back from an injury, because I’m terrified I’m going to re-injure myself! I’d aim for a similar week workout wise and hopefully you’ll work through any issues with another week or two!
Thanks so much for the feedback! Thats what Im thinking, and this week has already been better than last.
It’s so nice to see you running again! I’m always surprised when I feel tightness–I think I’m ok and then something surprises me! I had so much shin tightness at my race last weekend. Where did that come from?
Tightness can be so weird, it leaves me wondering why a certain body part would get stiff when I didnt do anything directly with that area. But our bodies are just interesting I guess!
I think that everything you are feeling is totally normal. When i returned to running after my back issues, I had SI ligament pain on and off for a while–even if you walk and bike hours a day, you use that part of your pelvis totally differently when you run. Chin up, lady!
Thanks for the feedback! I’m definitely hyper aware of everything right now so its good to know others have had similar experiences.
yay so amazing to see you running again! I know how happy this makes you take it slow
Thank you! It’s great to be back.
I am in the same place as you with the not-so-smooth return to running! I’m running my first 5k next weekend, but I haven’t been ale to fully train for it as I’m still experiencing some pain with running. It’s so hard to balance my desire to run now with my desire to heal permanently.
Best of luck with your workouts in the next few weeks! Looking forward to reading all about it:)
It’s so hard to come back to running and not over do it! I always get so excited to just be running and I don’t want to back off if something doesn’t feel right. I hope you continue to improve and have a good race!
I am so glad you’re back in your routine.. even though it sometimes takes a while to feel comfortable again. I think it’s normal that the transition back to training can be a little bumpy, but you’re working it out and that’s good.
I guess I thought all that time off would leave me feeling great, but I forgot that now my body needs to adjust to running again!