Lessons learned through injury

I went through a rollercoaster of emotions this summer with my back/hip/glute injury. Although this injury was nothing new or unfamiliar to me, it had been a good six years since I've had a run-related setback. Thankfully, my stubborn past self taught me a lot about how to best mentally and physically overcome an injury. While I felt like I handled it the best I could from learning from my past and being optimistic, there were certainly some moments when I wanted to give up on myself and count myself out of my two Ironman events.

Just to backtrack, 3 weeks before Ironman Canada I felt some lower back soreness on my left side on the 3rd day of our endurance training camp. I contributed to a lot of twisting while riding my tri bike to look at the other campers. The next morning, I felt stabbing pain in my lower back after bending over to put on my socks. My training was modified over the next 6 days and I felt like I had escaped a possible injury but a week after I experienced the excruciating lower back pain, I finished my long run and within an hour I had really bad groin pain. Oddly, I was able to hop side to side and jump backward with one leg but I couldn't bound forward or jump without pain. I took safe but extreme measures with dry needling (which I've done in the past), PT and ART but come Ironman Canada race day, I had three weeks of no luck taking any running steps forward without pain. I maintaining my run fitness (and soundness of mind) through water jogging but Ironman Canada was a big unknown. Since swim and bike were painfree, I approached the race with the mindset that I wouldn't finish the race but give the run a go (my first run in 3 weeks) and see how I felt within 2 miles. If I was in pain, I would call it a day. Somehow endorphins (and the positive energy of Karel and my athletes) let me cover 26.2 miles to finish my 15th Ironman. Thank you body!

And even more, I am incredibly thankful that I didn't do any harm to my body. I was able to walk, sightsee and hike and still ride my bike and swim without pain in the weeks following the race. 

For the next few weeks, I was scared to run. With IM Kona on the horizon, I didn't want to experience the pain and torture of my very first Kona (back in 2007) when I had a very similar injury to my ride side. I went into that race with 30 days of no running and then ran the entire marathon - refusing to walk. 

I was then on crutches for a week or two after as I couldn't bear weight on my right leg. It was so painful and something I never ever want to repeat again in my life. No race is worth my health.

Fast forward back to 2019 and I was literally afraid to run. Who knew if I was able to run but I just didn't want to take any chances. So for the next 6 weeks after IM Canada, I stuck to swim bike and water jogging. I actually liked the deep water jogging because I had intervals to follow and well, I love being in the water. I embraced it and just kept focused on what I can do (instead of wallowing in pity that I couldn't run). Sure, it was hard to see others run when I couldn't but I reminded myself constantly that we all have our own battles to fight. This was mine and I was going to come out a winner - eventually.

For the next three weeks, I was able to run on the treadmill but it wasn't comfortable. I was still experiencing some catching in my leg and then pain was subsidding. I was still worried but also had trust in my body. I spent a lot of time, energy and money on PT, working with a movement specialist and ART. While time always heals, I committed to these extra services because I was committed to getting myself back to running. Although I felt like I had a timeline for IM Kona, I made sure to stay patient. I knew I would go into the race undertrained in the run but I didn't let that affect my mental state. I put my energy into what I could control and remained positive and grateful for my body. Unlike my first IM Kona - when I felt like it was going to be the only time I would ever compete in the race - I knew that this Kona was a celebration and not an indicator of my self-worth or future sucessses as a triathlete.

Four weeks before IM Kona, I had what I would call my first real week of pain free running in 13 weeks. Of course, I should count the marathon I did at Ironman Canada :) 

It wasn't until two weeks before IM Kona that I did my first run outside - in the energy lab. And interestingly, I felt confident before the run even started. I had waited long enough and my body just told me in was time to run outside. I kept the runs short with a spice of intensity for neuromuscular firing and included walk breaks to reset my form. I was grateful and thankful to be running pain free. That is, until I started to experience some niggles in my right hip/knee/back. Jeez - can't catch a break!

Although I was able to put together a super strong swim and bike and survive the run without pain, it was a very long summer of minimal running and I was ready to put this season behind me. It's been a tough one. 

But like the past, life goes on. Injuries heal. Goals change. And we get to turn the pages in our book of life to write a new chapter. 

Here I am with my first week of my 2020 season of training under my belt and a full week of pain free, happy running. Funny how life works. Nearly 5 months of struggling to run and two Ironmans completed and I take my off-season and in two weeks, I feel like I never took time off from running. I am running outside and on the treadmill and running happy. Me and running have a rocky relationship but I am not giving up on it. 

No athlete enjoys being injured but injuries are part of the journey. While some athletes get lucky and can escape an athletic career without a setback, the downside is that these athletes never get to the learn the valuable lessons that can be gained throughout an injury.

Here are some of my lessons learned through injury.

• Gratitude
• Perseverance
• Patience
• Confidence
• Don't look for a quick fix
• Trust 
• Respect the body
• Mindset is everything
• It takes a team
• A setback is a learning opportunity 
• Positive thinking
• Tough situations don't break you, they make you 
• Never let sport become your sole self-identity 
• Be grateful for what you have while you have it
• Never take a workout for granted.
• Never take your health for granted 
• Don't stop living your best life
• Stay happy in all circumstances
• Never give up

TriWeek: Running Tips

Running is the most convenient sport of triathlon - you can do it anywhere, anytime. 

Running is the most cost effective sport of triathlon.

Running is the sport where you will likely experience a big endorphin-rush.
Running is a way to relieve stress.
Running is a way to get outside.
Running is familiar to most triathletes - either from road racing (ex. 5K, half marathon, marathon) or running for fitness.
Running is a way to change the body composition.

Running is the sport where most triathletes feel there is much room for improvement.

Running is the sport where most triathletes experience GI distress.

Running is the sport that is most remembered at the end of a triathlon.
Most triathlon performances are defined by the run portion.

Most triathletes feel they need to run harder or longer to run better off the bike. 

Many triathletes feel that if they lost weight, they'd be a better runner.

Running has the greatest risk for injury.

Based on the above, triathletes have a strong emotional component to running. Because of this, athletes put a great amount of extra attention into run training - feeling like they always need to run more (harder or faster).

Interestingly, great runners rarely make great triathletes. Because the sport of triathlon is swimbikerun, you need to train in a way that makes you a better triathlete. To run well off the bike, you need to be strong on the swim and bike and most importantly, you need to be efficient and strong on the run. Instant of putting the focus into running distance or speed, you need to learn how to hold good running technique as you get tired/fatigued.

Training to become a faster runner does not mean that you'll become a better runner off the bike. Therefore, your run training must train you in a way that allows you to tolerate the demands of running on tired legs. Therefore, your ability to run well off the bike is not determined by how fast you can run but how well you can resist fatigue.

Sadly, there's no secret strategy for preparing for a perfect run off the bike. There are many variables that can affect running performance, like the terrain, weather, fit on the bike and swim environment. Nerves and mental toughness can also impact the run. Many successful triathletes have had incredible race day performances despite feeling horrible on the run.

Because running off the bike is extremely demanding (some triathletes are better at it than others), you want to think of ways that you can improve your potential to run well off the bike on race day.

To help reduce your risk of injury, train more consistently and improve the chance of running well off the bike, here are some workout suggestions to break you from the bad habit of just running for distance and/or pace/time. 

1. Speed work - Fast running does mean faster running off the bike. Fast running is a recipe for injury. However, this doesn't mean that triathletes shouldn't include speed work in training. Short intensity efforts (ex. strides) will help active fast twitch muscle fibers and strengthen the glutes and the muscles in the feet. It's important that the distance (and intensity) is not great enough that you would risk poor form, which would increase the risk for injury. Speed can also be incorporated into a brick or long run, to help you learn how to run well with tired legs.
   
2. Long runs - It's important for triathletes to accumulate running volume, but there are many ways to do so. You "long" run should be safe for your body, at your current level of fitness. Ultimately, for your run training to pay off, you need to be consistent. There's little benefit of running more than 2.5 hours at one time as the longer you run, the more time you need to recover from that run. The goal is to train with the least amount of training stress, while making the most performance gains. Instead, it's better to think about what happens within a long run. Progressive running, brick runs, double runs and back-to-back running days can all help to build running endurance, in a safe and productive way.
   
3. Easy runs - Running easy does not mean running slow. It's important to learn how to run at an effort that costs as little energy as possible (less stress on the joints, muscles and heart). Most triathletes have two speeds when it comes to running - tempo and hard. When asked to run easy, it feels impossible - this is because the athlete has never learned how to run with good running economy at an easy effort. Don't make the mistake of making 80% of your runs at 80% effort and higher. You'll become a faster runner by learning to run easy. Work on controlling breathing/heart rate without being tied to running a certain pace.
   
4. Hills - Hill workouts offer a strength component of running. Hills also force you to run with good form as you don't have to work for the propulsion like you would on the track/flat road, despite having a high heart rate. Running on hills will make you a stronger athlete, preparing you for the demands of triathlon running.
   
5. Frequency running - To reduce the risk for injury, but to train enough to improve resilience and endurance, it's important to run often - but not too much. It's not about how many miles you run but how those miles add up. Running somewhere between 4-5 times per week can help with running economy as you have several opportunities to run easy, with good form and also a few times to tax the system with hills and intensity. By breaking up your long runs into two runs in one day, incorporating walk breaks in your runs, running off the bike or running a few days in a row (and then with a day off from running) can help you safely adapt to running, while minimizing the risk for injury. Most of all, you have to figure out the right prescription for your body so that you can be consistent with your triathlon training.
   
6. Other workouts - Your bike and swim workouts can help you become a better runner. Running more doesn't make you a better swimmer. Swimming is a great way to build endurance while giving your land legs time to recover. By placing non-weight bearing load on your body, you can build endurance, strength and power - which will transfer to your running. Strength training will also help stabilize your muscles to improve balance and posture. 

Knowing that running is where most triathletes get injured, it's important to be smart with your run training. The body can only manage so much training stress - be wise with how you place that stress on your body so that you can be consistent with your swimbikerun training. 

Celebrate Global Running Day with these important running tips

6 minutes or 14 minutes. It doesn't matter how long it takes you to cover a mile, a mile is still a mile.
Today is Global Running Day - a day for people around the world to celebrate the joys of running. Share your passion for the sport of running and inspire others to get moving.

For all fitness levels, running is a great sport to challenge your mind and body. But even better, running does not require a gym membership, it's fairly inexpensive and you can do it almost anywhere (and anytime) and it comes with a list of benefits including body composition changes, fitness gains, stress relief and self-confidence.

While running can provide you with a great endorphin-rush, making you feel like you are capable of tackling everything on your to-do list after you finish a run workout, running does come with a few downfalls.

Running is very corrosive on the body and in order to reduce the risk for injuries and health issues, longevity in the sport of running requires a careful balance of consistent training, good economy, proper recovery, excellent nutrition and listening to the body.

Running is rather hard on the body and not every human body is designed to be a runner. Running requires good flexibility and range of motion as well as exceptional cardiorespiratory endurance and muscular strength. Injuries due to overtraining, poor biomechanics and improper shoes or increasing mileage too quickly are very common in runners of all fitness levels.

If you are looking to extend your running career or you are hoping to improve your running fitness, I have a few important tips to help make the most out of your running journey.

Build a strong body – As great as it feels to check-off an hour run from your training plan, it’s important that you build a strong and resilient body before you try to increase your speed and distance. Strength training is an important part of a balanced running routine for a weak body increases the risk for injury. It’s recommended to include 2-3 x 20-40 minute sessions of functional (ex. run-specific) strength training each week into your running routine alongside strength based running (ex. incline walking and hill strides).  One of your strength workouts should include power-based strength. Runners should aim to improve strength in the hips, glutes, lower back and core to ensure good pelvis strength but don't neglect the arms and feet. Bottom line, don't try to run yourself to a stronger body. Incorporate strength training and strength-based running to become a more resilient runner with better economy.

Consistency is key – When you start your run training, you will either feel amazing and the miles will tick away naturally OR you will struggle with recovery after runs and you will find yourself sore, tired and unmotivated to continue. Based on research, the magic number of runs per week is between three and five. Less runs can place just as much stress on your body as running too much. Frequency training improves endurance, speed and stamina but you need consistent training to help you adapt to training stress with proper recovery. Also, frequent running allows you to focus on your economy and cadence, without having each run be a "key" workout designed to improve your lactate threshold or aerobic endurance. Develop a smart training plan that gives you several times to run per week,with different intensities and duration's, with no run workout being too exhausting that you can't recover from it before your next run workout. When you aren't running, consider cross training like swimming or cycling to bridge you from one run workout to the next.

It’s not just about miles completed – Nothing can replace hard work so if you want to be a better runner, you have to pay your physical dues. But being a "better runner" requires so much more than running x-miles a week or running x-pace. Take a look at your lifestyle and recognize that good restful sleep (7-8 hours), a positive attitude, good stress management, attention to sport nutrition, balanced daily nutrition, a healthy immune system, good mobility, proper pacing, using RPE instead of being a slave to your gadget and a good warm-up will help you improve your running fitness. In other words, think about what you are doing when you are not running if you want to become a better, stronger and faster runner. Be an active participant in your run training so you are constantly making smart choices. Going into a run with tension, stress and tight muscles will cause you to run with tension, stress and tight muscles.

Running is not punishment - You do not need to earn your food by running. If you find yourself running to earn a treat or to burn off food that you feel guilty about eating or because you hate your body, you are running for the wrong reasons. Running allows you to enjoy the fresh air, it takes you to different places, it helps you socialize with like-minded individuals and it helps you de-stress. Running should make you feel good. If you find yourself using your run training as a way to feel more in control over your eating choices or to reward yourself with "off limit" food, you may be forming a dysfunctional relationship with exercise, which may lead to disordered eating or excessive exercising. Make sure your reasons for exercising or training for an event are for the right reasons. Run to get stronger, to relieve stress, to feel confident about your body and to challenge your limits. Do not run for punishment, to earn food, to reward yourself, to justify eating certain foods or because you shame your body. Running should not control your life, your food choices or your thoughts about your body but instead, should add value to your life. Be grateful that you can use your body to run for there are many people in this world who are unable to enjoy the benefits of running.

Optimize the energy cost of running -  Specifically for athletes (triathletes/runners), you must be being able to sustain a high rate of energy production for a prolonged amount of time.  Your ability to run well is not determined by how fast you can run but how efficient you are at using oxygen in order to resist fatigue throughout your entire training session or event. By improving your running economy, or how well your body uses oxygen for whatever duration and intensity you are running, you can actually get you running faster with less work. Imagine that – if you want to run faster, just run more efficiently! The winning formula is: Good posture/form = Improved efficiency = resistance to fatigue = faster running.

Cross Train - Cycling, swimming and strength training can all help improve your running mechanics. Running does not necessarily make you a better swimmer or cyclist but swimming and cycling can make you a better runner as you can work on mobility, balance, posture control and speed without placing weight on the body. Knowing that running is an injury-producing sport, cross training offers a healthy amount of stress and literally "takes the load off." 

RUNNING TECHNIQUE TIPS

• Establish good posture before you start running. Typically marching into power walking will help.
• Avoid forcefully swinging your arms in front of your body. Thumbs toward armpits, elbows behind you. Any forward arm movement should be a counter movement to your arms swinging behind you. 
• Relax your shoulders and hold no tension in your neck/arms/ 
• Head looks ahead of you toward the ground, not to the horizon, straight up or straight down.
• Forward lean - hips in front of knees, in front of ankles. Don’t lean back or upright.
• Avoid bouncing up and down and instead, propel yourself forward. 
• Don’t overstride or try to land on your toes. Focus on landing your feet under your hips.
• Minimize your time on the ground to help you run light, to minimize fatigue.
• Use your warm-up and any time before your run main set to work on posture and form. 
• To help run downhill, hold your arms closer to your body to feel more control. 
• Incorporate walk breaks to help you reset form. 
• Fuel and hydrate to help delay fatigue and to keep good form. 
• Always run with good form. If you can't keep good form, your risk for injury increases

In honor of Global Running Day, my friends at StrideBox are offering you 50% off the first box for a new monthly subscription to StrideBox.

StrideBox is a fun and exciting way to discover new running products. It makes for a special surprise gift for a running friend or gift yourself a monthly box of running nutrition, accessories and essentials.

The coupon code is RunningDay17
Learn more HERE.                                      

Happy Running!