I created a 60 day fitness build-up plan. Starting with little to no activity for enough time to have your muscles forget what real work was, I wanted to build up momentum to successfully complete some of the more rigorous/extreme, advertised workouts. Often times, people buy these workout DVDs without getting their bodies used to the daily stress this new extreme activity causes, and they stop doing them, or get injured.
From what I’m normally used to, I consider myself, “out of shape”. Looking at me, especially with clothes on, you might say I’m crazy for thinking I’m “out of shape”, but we all have our own levels of fitness and hidden problems. Even the ones that don’t look like it.
I include running, 2-3 times per week in this plan, making it possible to take someone off the couch and into completing a 5k in 60days. I am doing the 60day workout, not just the running, to test it out and make any modifications I need to make. Most of the stuff is perfect for beginners, while some is more work. The running is based on the plan I put together for my own recovery.
If you read my previous blogs, I broke my lower fibula in October and have been putting myself through a recovery program. The same program I’ve placed in my 60day routine. Where I am only 19days into my 60day program-and feeling great- I am in my 40+ day of the running portion, so the plan doesn’t match up but I’ve gone through that part successfully already.
I figure, if I can get through the running program after complete atrophy and being immobilized, someone who has had the ability to move until this program should fair quite well.
I haven’t felt much pain so far, until this week’s runs that is. This week Imve taken to the treadmill since my schedule is a little off. Its a great treadmill mind you-Woodway- but treadmill running in general, for me is usually not good. After 2days on the treadmill, I have developed pain around my tibia, right in the center of my shin. Shin splints, or, stress fractires? Probably. Something I didnmt have before this week. I stretch, roll and massage everything, and I know how to avoid shin splints, so this is a minor disturbance, as well as a major pain in my……leg, I guess.
Everyone goes through this type of irritation. It doesn’t mean you stop, but it also doesn’t mean you continue, not in the same way anyways. I am going to skip my next run day and replace it with another mixed core day, allowing my leg to heal a little.
If you’re training, continuing through pain is not a benefit. Taking a few days away from what causes the pain, however, greatly benefits you. 1st, it shows you are in touch with your bodies receptors, noticing when you may have done a little more than you should have.
This in no way compares to soreness. You can fight through soreness and continue to progress. Injury on the other hand needs to be addressed, and often enough times, a short rest when you 1st catch it will work great magic. Not resting could lead to longer rest time and much frustration down the road, TRUST ME…
2nd, being able to compromise with the injury and adjust your schedule to complete other healthy goals is even better. This gives you the experience to work around small issues, rather than stopping altogether, out offrustration. You’ll look back on this moment as the time you realized how much you wanted to be healthy and how strong you were through struggles.
Rest is where your muscles both recover and grow. Rest, even more than work, is the most important part of gaining through your program. Don’t let that make you think resting 7days a week will create a more healthy you, skipping out on all the work. With work you earn rest.
Be well, and be Wellthy