Is this how it ends?

The teams obligatory Grant Street Pier photo.

This past week we changed up the training a bit to reflect a change in race days. Typically, races are held on Saturday mornings, but tomorrow, November 1, we race on Sunday afternoon at Stumptown in Monmouth, Oregon. Rather than our typical Monday and Wednesday workouts, we opted for Tuesday and Thursday, with Monday and Wednesday serving as days where we would merely enjoy an easy run. On Wednesday, the team ventured out for a common waterfront loop that included a photo stop at the Grant Street Pier. The team is knows the drill - run the 2 to 2.5 mile route and meet at the pier.

As we crossed at the Waterfront Way and Grant St. intersection just outside of Twigs Bistro, there were two middle-aged gentlemen crossing the intersection walking in our direction. It appeared as though they were saying their goodbyes and soon heading in two separate ways. As they continued, their final words became louder so one could hear the other. It was clear that one had mentioned runners coming their way, with the other replying with a subtle laugh and smile, “I would join them, but I tore my Achilles.” Mind you, this person continued on without a limp, and an apparent healthy “toe off” as he pushed one step in front of the other, en route to his next destination.

Is this where it ends?

What does it mean to truly embark on a “return to run” program? How does one return to run? Do they start with actual running? If yes, then how far should they go? How long should they run? Is one mile sufficient for health and fitness goals?

Depending on the ones age and state, ones next running career could safely begin in a weight room.

Keeping in mind, that as we transition from walking to running, there is a point at which our gait shifts from a heel-to-toe pattern, where at least one foot is always in contact with the ground, to a running stride that includes a brief moment when both feet are completely off the ground.  And remember, what goes up, must come down!

The landing phase of our run is an eccentric load, where our muscles endure forced lengthening or stretching in an effort to slow and control the limb. This loading period is followed by intentional shortening of the muscles in an effort to continue propelling the body forward, only to be repeated on the next landing phase on the opposite leg.

Eccentric and concentric loading can also performed in the weight room through traditional exercise movements such as the squat, deadlift, leg extension, leg curl, amongst others. Weightlifting offers a time to slow contractions, teach the body proper mechanics, increase load on the muscles, tendons, ligaments, and joints, preparing them for the trauma the body endures when running. Yes, you will create bodily soreness whether you are running or lifting, but lifting weights produces less blunt force trauma on the legs, decreasing risk of straining an old injury, like an Achilles tear or other.

Of course, there are professionals in the field who can help in a return to run effort, particularly if you are starting at ground zero. And yes, one could easily begin with a light jog/run instead of lifting weights, but ultimately, to build a resilient body, one that withstands the rigor and trauma produced when running, particularly in those who are less efficient when running, embarking on a 2-4 week lifting period prior to running could be a good place to start.

There are plenty of training online training plans to choose from, and here is a beginning weightlifting plan our team uses twice each week. Whisper also has three outstanding Physical Therapists who would be delighted to lend a hand, tips, advice, exercises, or other services to help get you started on the right track for running - see the Resources page.

One final word before signing off on this post is finding a source of motivation. Years ago, I fell in love with participating in races away from home - Dominical Republic, Arizona, DC, etc. Last month, I received an email from RunRaceUSA to see if I could share their website on the Whisper Blog or in a newsletter. Because of my fondness for both running and travel running, sharing this website is a no-brainer.

And a final-final note, is a reminder that while you are busy raising your kids, you are also raising yourself. Don’t lose site of yourself, or your bodily health, during the chaos of raising your child(ren). In addition to having a roof over their head, food, clothes, etc., they also need to see that their parents have independence, hobbies, and that their own personal pursuits, for better or worse, have not ended.