Skip to main content

Running is such a privilege

It is Fall again and with the cool weather I have the itch to run. I have not run much since completing the Mississauga Half Marathon in 2012. I took the summer off as I usually do, then began focusing on weight lifting through 2013. I never run in the summer, so here I am in the fall of 2014 feeling the itch.

I do believe that a 5k 3x week run program is the perfect cardio component in a comprehensive fitness program. I have certainly been lacking my cardio component since focusing on lifting weights. I also have been busy and as a single mom it can be hard for me to get out to run- the garage home gym is easy access when my kids are sleeping. I have been feeling inclined to reintroduce running for fitness balance, maintaining not only my cardiovascular health but also increasing the effectiveness of my strength training by incorporating more rest on my run days (I do tend to over train when I get motivated and goal driven). 

I have done a lot of studying and field work on the subject of core function and pelvic organ prolapse since I stopped running. I have also finally had a pelvic floor assessment which revealed a grade 1 cystocele and rectocele (mild POP front and back). I am strong and I can run as long as I continue my Core 4 exercises. I shudder to think what grades those POP's would be if I'd continued pounding the pavement over long distances without the core rehabilitation work. 

I am starting out with short 2K runs on the mornings I can. When I run now I am acutely aware of my pelvis. I feel for any sensations of impact or heaviness in my entire pelvic floor- front and back. I feel my piriformis come on, my psoas and my glute medius. I monitor my pubic symphysis. I ran for so many years without any awareness of any of this. 

I have come to see the sport of running as a gift. I have many clients who are not able to run (yet) due to core dysfunction. The ability to gear up on a whim, throw my shoes on and head out the door feels like a total privilege. I intend to keep my distances short and continue strengthening my core to support the sport. I will also be paying close attention to any symptoms. I am training smart :)

Comments

Popular posts from this blog

I don’t have a Diastasis- Why is my abdomen still distended postpartum?

I get asked this question all the time! Here is my answer:
Research has shown that 100% of pregnant women will develop some degree of diastasis recti. A diastasis is a lateral separation in the abdominal wall between the recti or “six pack”, due to a stretching of the midline connective tissue or “linea alba”. Although some diastasis will heal postpartum, in many cases a separation will remain without restorative exercise.
Distention from DR will present as a doming in the midline. Women who heal a diastasis spontaneously or through restorative exercise may still find that their abdomens are distended, particularly after a meal and/or at the end of the day. If there is no diastasis, why is this?
This abdominal distention does not occur in the midline, but rather across the entire abdominal wall. This is due to a weakened hypotonic TVA- transverse abdominis muscle. The TVA is the deepest anterior abdominal muscle, wrapping around the midsection like a girdle, with a left and right side. T…

Day 3 Carb Flush- Ketosis

I am on Day 3 of my pre race carb flush. Here is my food plan for today:
Wednesday:
- Coffee & Banana
<--- Left was my mid day post client meal- chicken chunks, red cabbage and spinach in a white sauce, quinoa.

---> Right was my dinner- raw veggies with homemade mayo, bacon (mmmmm), 2 perogies, edamame.

Tonight I had 1/2 pear, cheddar cheese chunks and 3 thick crackers. O yes and this......

Sangria FTW! :)

I am wrapping up the 3rd and last day of my carb flush. Tomorrow I begin to replenish, Friday is the big homemade pasta dinner we have planned, then Saturday is bean salad and regular program pre-race day. I have completely avoided refined sugar even in my coffee (favouring extra milk over sugar). I will continue this until race day and beyond, now seemingly hyper-mindful of glycemic indexes and performance (from race day to every day!).

The Mississauga Half Marathon Clinic at the Winston Park Dr. Running Room store had its last clinic meet on Tuesday. I loved running with …

Nutrition- Soup & Bread!

I could live on soup. Seriously- it is an infusion of goodness full of electrolytes and soluble nutrition. It is hard to f*%$ up soup :) It's a go-to healthy choice. A small serving is very filling. It can be topped with bread, shredded cheese, sour cream or yogurt. It is a 2:00 reheat and great for a fast meal at home. It is a great "healthier" restaurant choice. I order soup all the time! It is delicious :)

Ben made this amazing asparagus and broccoli soup. He brought me 2 containers which = 4 servings for me. I have 2 left for the weekend. It is a jam packing 300 calorie infusion- perfect fuel for training and a healthy food plan. Here is his recipe:
Four cups of each potato, asparagus carrot and broccoli
1 bag of milk
2 cups chicken stock.
I think he blended it.
Serve with greek yogurt.
After adding the cheese I thought it was a bit salty so perhaps 1 cup of stock could be replaced by 1 cup of water? Regardless, this is a simple and delicious healthy recipe to try!