I have been running for a few years but I’ve never gotten up to running as often as I’d like. My goal has always been to run 3 to 4 times a week, but I average more like 1 to 2.
A few weeks ago, my old knee problems starting flaring up again, and I blamed my newfound strength training routines. I’ve tried taking more time off between runs, but it didn’t seem to help. It isn’t debilitating like it used to be, but it’s a nagging irritation and I couldn’t help but wonder if I was doing permanent damage.
Last week my trainer watched me run and confirmed that my form looked good. She then advised me to run more consistently — like 5 or 6 days a week. Her theory is that running more regularly would actually help and not hinder my knee complaints. She also pointed out that I will see a change in my body sooner if I will work out more consistently.
I figured I had nothing to lose and proceeded to run 4 out of the next 5 days. I am shocked and amazed to tell you that she was right. My knee complaints were getting less noticeable and I also noticed that while I was snacking a lot, the scale was not going up as it is wont to do. I couldn’t believe that I was able to tell a difference that quickly.
I was thrilled. I felt empowered. I was sold on this frequent, consistent exercise schedule.
And then yesterday morning happened.
Yesterday morning I decided to fit in a quick run before we left for Washington D.C. for the weekend. I wanted to keep up my momentum, and I didn’t know if I’d be able to fit in exercising while we were away.
It was spectacular outside — brilliant sunshine and crisp, cool temperatures. I was in my element, trotting down the road in the early morning light.
My goal was 3 miles in 29 minutes, and I was right on target. I did the first mile in 10 minutes, and the second in 9 minutes, and I was going strong into that third mile.
I looked at my watch to see how I was doing on time. I decided I’d better turn it up a notch in order to meet my goal, so I picked up the pace.
That’s when I stumbled on the uneven pavement and went sprawling.
It was that awful slow-motion feeling when you keep trying to right yourself but you know it’s hopeless. I went down good and hard.
I landed on my bad knee, braced myself with my hands and even managed to hit my lip and my nose before I came to a stop.
The first thing I remember thinking was how horrible I was going to look in our vacation photos. Vain much??
Then I noticed how badly my knee throbbed and my hands stung, and I began to wonder if I’d even be able to walk around our nation’s capitol without limping and grimacing in pain.
I slowly stood up and took inventory of my injuries. I could walk, but my knee was killing me. I scraped up the palm of my right hand and ripped the fingernail on the tip of my left thumb.There was blood dripping down my hands, and my lip and nose stung.
I debated calling for a rescue car ride or sticking it out and walking myself home. I figured I had about a mile to get back home, and for a while I limped along. Finally I gave in and called my husband.
Once home the pressing question was which injury to treat first. I started with my lip, since it was my face and I didn’t care to go to Washington looking like I’d been in a bar brawl.
I finally finagled a way to ice my knee and my lip and the palm of my hand at the same time. The pain was intense, but I had no desire to cancel our trip so I powered through with a little help from my good friend Ibuprofen.
We made it to D.C., and we had a good day, but I’m still in a lot of pain. My hand is the worst. It stings like the dickens. I’m not quite sure what the dickens are but I’m pretty sure they are evil.
I’ll be writing a series of posts on our trip so I don’t want to give too much away, but you can follow our adventures on my Instagram feed. There’s even a photo of my bum knee in there, not that anyone really wants to see that.
Needless to say, I didn’t pack my running gear. I need a few days to recover before I’m able to get back out there, but I definitely want to get back to my daily running routine. I’m anxious to see if it really makes a difference in my weight management and physical endurance. I have high hopes.
Meanwhile, tell me. How are you challenging yourself physically these days? Does this spring weather motivate you to get moving like it does me??
Be careful out there! I don’t want anyone else joining me in the infirmary. It’s no fun.
linking up to Fitness Friday at Super Exhausted
13 thoughts on “Fitness Friday: Wipeout”
I always fear I’m going to fall some time when I’m out running alone. Thank God we have phones these days! I’ve also been trying to pick up my pace a bit… I think that’s prob what did you in and will me someday. You get SO comfortable with one pace, you really have to THINK about it go to a little faster, don’t you think? I find it’s a little awkward when I’m trying to shave some time off my average pace, even if it’s only like 30 seconds faster per mile!
At least you didn’t break anything? ;/ Be careful out there and have a great time in DC!
Boo-glad it isn’t worse but hope you have a great day!
Man, that’s no fun. Glad you weren’t more seriously hurt. What a way to start a vacation. How did you get a private tour of the capitol? I’ve not been to D.C. but I long to go and see everything. We’ll go when my kids are older though–so they can find ways to entertain themselves as I insist on reading every last plaque and marker and so on. 😉
I’m semi-committed to running a half in the fall. I ran 4 miles on Tuesday. I need to get to running 3-4 times a week consistently and keep up strength training. Running is still the best exercise for your whole body, in my opinion. It works the fastest and has the most visible effects, at least on me.
That fall sounds nasty! I hope it’s not bothering you too much on your vacation. As for the knee pain, when I started running last year (3x per week) my knee was really bothering me too. I found that adding a 30-60 bike ride once a week really helped, since it strengthened different muscles around the knee, without adding more impact. Just thought I’d share, in case you want to give it a try too. I had noticeable improvement in only 2-3 weeks.
That’s a really great tip! Thanks!
So sad! I hope you’re feeling better soon. I haven’t yet fallen while running, but I think it’s just a matter of time. These days I’m training for the Marine Corps Historic Half Marathon in Fredericksburg, VA in May. Tomorrow I’m up to 9 miles!
I’ve fallen several times while running…hard to believe it hurts so much b/c I am NOT going that fast, lol! My worst fall was only a couple of weeks before my first marathon…I cannot believe I scraped up my knee the way I did w/o tearing my tights!
Feel better, and enjoy the rest of your weekend! Happy Easter!
Thanks for this post! You brought up 2 really great points that I haven’t considered! I’ve recently started going to a boot camp each day. I’m significantly obese and my knees hurt pretty bad. The other people in my group tell me it will get better in time… I just never thought maybe more training might be the answer. Logically it makes sense; the stronger my knees are the better!
Also, I never thought to ask my instructor to evaluate and instruct my form while jogging or running. She tells me when my booty is too far in the air or if I’m not low enough, I’m sure she’d love to tell me what I’m doing wrong as I pant my way around the park! Thank you for the information!
I hope you heal quickly! I’m always afraid to fall when I’m pushed too far on the side of the road.
Are you adding a Fitness Friday link up? That might be fun 🙂
thank you. yeah, I was just glad there were no cars around when i went down!!
I have a friend who does a Fitness Friday Linky, and I usually link up but I was on vaca so I didn’t find it but I just linked over now.
I recently experienced similar results with my bad knee. It would really bug me if I ran more than two times in a week and I had to be careful about weight training exercises. When I started working out more consistently with a circuit training routine, I noticed my knee just stopped being a problem. I ran 3 times this week without one little nag from my knee! Sorry to hear about your fall, speedy recovery.
Hope your injuries heal up pronto!
Also – So proud of you for running regularly. Tim says the same thing when he runs consistently – his knees and back hurt LESS.
I’m actually looking forward to running again. First step? Having this baby! Any day now.
Oh Honey I hope you feel better soon. Dc is not city to relax in you will be moving the entire time especially with kids, You have to walk every where so you will get your workout in. I hope you have a great time.
Since I have been running with the dog my biggest fear is him cutting in-front of me, and going down, I know it is not a matter of if more like just when I will fall – I am a klutz.