By Michael Krueger
I run and I weight train; that’s what I do, and it’s how I define myself though the lens of fitness. The problem with that is, what happens to my self-image if those factors are changed in some way?
Recently, I’ve had my running sidelined because of an annoying bout of plantar fasciitis. The more troubling aspect of this is that I didn’t do anything that might normally bring it on. I didn’t increase intensity, frequency, or volume. It just started hurting and then got worse. It might be a biomechanical issue or maybe just an acumination of wear and tear. Whatever caused it is moot; I needed to figure out what to do. My dilemma is, do I sit and wait, sit and whine, or make some positive changes?
I’m making some positive changes.
The Injury
As I said at the beginning, I run and lift. I have been running since March 1983, and I’m a “runner.” I like to run. Rather than just walk, I’ll break into a run even when I just want to get from the car to a store. The physical freedom and joy of movement are a thrill for me, and I miss running terribly when I can’t do it.
The first mention in my log of any problem occurred on a Wednesday about six weeks ago as of this writing. It was just an off-hand note that my left heel hurt. I figured that perhaps I had landed on it hard coming off a curb and that it was bruised. When I went out on Friday, it was very apparent after the first half mile that this was more involved than a simple bruise. The pain now encompassed most of the bottom of my foot and it was far worse by the end of the run (I didn’t bail, I finished the run) than it was when I first set out.
I had these same symptoms once before many years ago. I saw a doctor at that time and learned what it was and how to treat it. It mostly revolves around NSAIDs, ice, massage, and rest. I was on board with everything but the rest; that part is tough for me. So, being me, I went out to run on Sunday morning, got about 400 meters into it, and limped home–disappointed, depressed, and angry. I sat on the deck with my foot wrapped in an ice pack and pondered what I should do next.
I decided that the best course of action was to follow “doctor’s orders” and rest. Whenever I have an injury that requires me to take time off, I start with three days and then test it. If it isn’t better, I do an additional five days off and try again. At three days, it was awful, and after five more days, it wasn’t much better. Even walking was uncomfortable, and that had never happened before. The last time I had this it hurt to run, but normal activity wasn’t a problem. This was not a good thing.
A Month Later
I have been doing everything right with regard to my injury and, as of this writing, my foot is at about 95 percent. A couple of days ago while out walking, I tried running a few steps and did it without any pain. This morning while walking, I ran slowly for a minute or so and then walked. I repeated that six times. I came home, packed my foot in ice, and wondered what the day would bring. The good news is that it isn’t any worse, though the morning after running is the bigger test since plantar fasciitis is worse in the morning.
I have accepted that it is going to take some time to get back to full speed (if it ever gets to that point), and if I want to keep my cardiovascular system in good shape I will have to cross train. I don’t like the idea of cross training; for me, it lacks focus. If I’m going to do something, I want it have to have more purpose than just maintaining a holding pattern until I can get back to how I really want to train.
So, what to do? I don’t like to ride a bike either indoors or outdoors; and besides, winter will be here all too soon and put an end to any bike riding anyway. I’m very unlikely to go to a pool to swim, and I’m so bowlegged that using an elliptical trainer makes my hips hurt. After some deliberation, I decided to get a Concept 2 rower. I have heard many good things about these machines, and I have a client who has one, so I’m at least a little familiar with them. It fits the bill since it is zero impact, the intensity is self-regulating, it’s a great workout, and I haven’t already created a bunch of reasons in my head as to why I won’t/can’t/don’t want to do it.
Let me back up just a bit here. I have run 24,254 miles since I began running in 1983. A few years back, I realized I was on pace to run around the world at the equator (24,901 miles) and I set that as my long-term goal. The short-term goal was to maintain a minimum of 630 miles per year; and, until my injury, I was spot on track to make it.
Then I started thinking about what I would do after I made my circumnavigation goal a reality. I didn’t want to just start going around again, since I’m too old to make that happen. I decided that I would train using the Concept 2 rower twice per week and run one day per week. I figured I could slowly increase my one run until I was in the six- to 10-mile range. This would make me a happy runner since it would reduce the pounding, increase the recovery, and long term keep me out on the roads. I really liked the timeline and the goals.
So jump ahead to now, and because of the injury I am forced to move the training plan up by about a year. My goal of running around the world is on hold–not abandoned, by any means, but certainly postponed with no new target date in sight.
Oddly enough, this hasn’t been as traumatic for me as I would’ve thought.
Moving Forward
The most obvious goal is to get over my injury. Jeopardizing my long-term mobility simply isn’t an option, so in the short term I have to give up running. Unfortunately, the timeline for returning to running is undetermined. I can’t risk making this into a chronic problem, so I will do what I have to do to let it heal. Of course, not being fit isn’t an option either. But, by working my cardio via rowing, I’m less tempted to get out on the road and run before my foot is fully healed.
I’m just beginning on this new adventure, but I’ve already been thinking about some new goals in conjunction with the new aerobic protocol. Perhaps I’ll drop some scale weigh and some body fat (this can only help my foot issues). I’m not getting any younger, and it might be a good idea to start thinking a little more about long-term sustainability.
Right now, the new goals are mostly in the thinking stage. First, I need to establish a training routine on the rower and see what some reasonable short- and long-term distance/speed/VO2 max goals might be. Once that is done, I can design a program to get me to my goals and perhaps I will be able to work in that once per week run sooner rather than later.
It Will Happen to You Too
This article is a somewhat cautionary tale. As you get older, you’ll find that you’ll need to make some adjustments to continue to achieve your goals. Staying fit, strong, and healthy means something different at every stage in your life and often it takes an unexpected jolt to make you realize that a change is needed whether you want it or not.
It doesn’t matter if the change is by your choice or not; if you maintain your fitness year to year and decade to decade, the transition from one phase of life to the next will be easier. There’s always the possibility you’ll have to deal with unexpected challenges because of illness, age, or injuries; but because you’re physically fit and psychologically strong, you’ll negotiate the changes with a minimum of problems.
So, by maintaining your fitness, being realistic in your expectations, and staying flexible in your thinking and training, you’ll be ready for whatever changes come your way.
Michael Krueger is an NSCA-certified personal trainer. He got his start in fitness training while serving in the United States Coast Guard. He works with firefighters and others in and around Madison, Wisconsin. He is available to fire departments, civic organizations, and athletic teams for training, consulting, and speaking engagements. He has published numerous articles on fitness, health, and the mind-body connection and was a featured speaker at the IAFC’s FRI 2009 Health Day in Dallas, Texas. E-mail him at MKPTLLC@gmail.
