After 7 weeks of skipping and hopping programming, I am finally ready to introduce running as per my PT's suggestion!!! It felt like I had a wooden leg for sure, but not stabbing pains (I was expecting this maybe?) during the actual running part. The knee did swell up at the front/kneecap area, but I guess I did not feel any worse off than if I did a regular weight lifting session! Next morning I could feel it, but I am walking around without a limp. Yaaaaay!!
The running 9 week program will start with a warm up/running drills, then into 30 seconds of running (I was told to go faster than I would normally would run, this is less stress on the patellofemoral joint), then 2 minutes of walking. Then I am go to right into my 2 hour lifting session at Planet Fitness right after the running. The key is to run on fresh legs, not legs after they are fatigued from heavy lifting. I will start with just 2 running days a week at first since I have a pretty sensitive knee. By week 3, we will have increased the time of running and add in another session of running if all is progressing good enough. End of week 8, the goal is to run 90 seconds, walk 2 minutes for a total of 30+ minutes. I've got all my weeks mapped out so I know how much I am doing. There were times when I really wasn't sure if I'd ever move out of the weight lifting/strength phase (well I still lift, but it was all I knew for 16 months straight! Yes, there was some fun mountain biking in there (best activity so far), and then more hiking introduced this year. But getting to the gym three days a week for at least 6 hours of lifting a week is pretty exhausting when there seems to be no end in sight. Yet, I kept going, never giving up, just doing what had to be done for that moment. I finally something new and shows how much I've progressed!
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AuthorA 45 year old active female who tore her ACL in January 2017 (at the age of 40). Reconstructive surgery in February 2017 with bone-patellar tendon-bone autograft. Archives
November 2022
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