Runner’s Legs: Injuries and Rice

I hurt my left foot! I was going down the stairs, saw someone trying to get in while their hands were full, accidentally skipped a step, and landed on the top of my left foot. I made myself look completely stupid. I have a feeling I just overstretched my extensor tendons on the top of my foot. There was some bruising, swelling, and difficulty walking, but it’s much less extreme now than it was yesterday.

So, what do you do when you have an injury? Rice, of course!

  • REST: Stop doing any activities that require a lot of use of the injured area. For me that means no running.
  • ICE: Apply ice to the area for approximately 20 minutes at a time.
  • COMPRESSION: Use either an ace bandage or prewrap to put a little compression on the area to reduce swelling. You don’t want to cut off circulation though.
  • ELEVATION: Put the injured area above the level of your heart.

So today, instead of running, I did some YouTube video workouts to get my daily exercise. Tone It Up, Blogilates, and Tara Stiles Yoga are three of my favorites. They’re challenging and can be really low impact while still being extremely effective.

Today I did an inner thigh workout, a booty toning workout, an arm workout, and my recent favorite yoga flexibility video. Even with my injured food I was able to do a great cross training day. I might even add in my favorite ab workout tonight to get a total body workout.

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Runner’s Legs: Half Marathon in 38 Days

I have news. I’m running a half marathon in a little over a month. This will be my second, and I’m nowhere near at the same place I was when I ran my first. I believe I can do it through. The course has some “rolling hills” and is “mostly flat.” Hopefully this is true. Since headphones are not allowed, it will really be a challenge.

Enough talking, let’s discuss my training plan:

When I’m not training for anything, I usually aim to run around 20 miles a week. Each run is a minimum of 4 miles.  In addition to my running, I like to do some general body weight strength training, which includes:

  • 3 sets of 10 pushups
  • 3 sets of 25 crunches
  • 3 sets of 15 triceps dips

I really like to maintain a lightly toned upper body in addition to my skinny little runner’s legs.

Now that I’m training for a half marathon I’m stepping it up. I’m trying to run closer to 30 miles each week. My body weight training will be generally the same, but I’ll add one or two of the following exercises per day:

  • 2 sets of 60-second planks
  • 3 sets of 15 dolphin pushups
  • 3 sets of 20 lunges
  • 3 sets of 20 squats

I play racquetball on my rest days. (And the way I play racquetball is a great butt workout. It involves lots of squatting, running into the walls, and sprints.)

My running plan for next week is:

  • S:    5 miles
  • M:   4 miles
  • T:    REST DAY (Racquetball)
  • W:   4 miles
  • T:    4 miles
  • F:    10 miles
  • S:    2 miles

And this will bring me to a total of 29 miles. Hopefully this plan will get me in shape for my half marathon next month. I know that as soon as I’m out there at the race I’ll have the motivation to finish, but my only goal is to get a time under 2 hours.

Have any tips for me? I’d love to hear them!