One of the most challenging aspects of starting a new training program is to be patient.
It is so easy to get caught up in the excitement and run harder than what your body can handle. I have made this mistake numerous times and really want to avoid committing it in the 30 Minute Runner project.
Taking a rest day is especially difficult with the 30 Minute Runner plan because the plan’s mileage is so low. There is a natural tendency to want to push through any pain because every single mile seems important.
How I Felt After The First Week of the 30 Minute Runner Project
As I discussed in my last post, my first 10-20-30 workout went great. I felt like the workout was challenging, but also not overly taxing. With that said, I definitely felt the effects of the first week with my first 5k and speed workout in years.
In the days following the workout, my feet and left knee were both sore.
The knee issue is a bit of a concern because I have had the issue before. My left inner quad muscle, also known as the Vastus Medialis Oblique (VMO) muscle, is chronically weak. An increase in training, such as a race and speed workout, will often aggravate my left knee tendons because they are taking over the work for the weak VMO.
Fortunately, I know that a few days of rest and isometric exercises to strengthen the VMO will generally clear up the problem and allow me to keep training.
Therefore, I went for a very slow 20 minute run on Thursday and took Friday completely off. The goal was to get the knee feeling better as quickly as possible.
Tip: VMO Isometric Exercise: My go-to exercise for my VMO muscle (inner quad muscle) is the following:
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Location of Casey’s weak VMO muscle
Battling the Urge to Overtrain
Sometimes runners are their own worst enemies. The factors that makes us quality athletes – dedication, perseverance, positive outlook – can also cause us to train past the limits of our bodies.
The best runners are not always the ones with superior talent, but those that are in tune with their bodies and willing to take a break when their bodies ask for one.
Taking a day, a week, or even months off from running can be extremely difficult for a runner to accept. But having the courage to allow for rest days can mean the difference between a successful training program and chronic injury.
Trust in your training. Trust that a few days off will not strip you of the fitness that you have build, but rather will allow your body to heal and take you to even greater accomplishments.
At least that’s what I’m telling myself. Please stay tuned for more about the 30 Minute Runner Project in the coming days.
