Yet another sunny, but cold (1 degree only this morning) and beautiful monday in Madrid, and we are in February! Already!
My training has been on almost zero last week, due to life problems and a busy week, I was so happy when I woke up this morning feeling that the migraine was gone, so today I ho pe I will feel good enough to go for a run later, the first one in a while!
In these times, many people are having a cold, the flu, or other illnesses going on. When getting abck on track I guess the no 1 thing to have in mind is to listen to your body and not force too much. I do it often, as I am so eager to get back to where I was before the illness, and it has happened more than once that I bounce back into migraine or fever due to my excessive exercising, so it is important to take things easy the first days and slowly increase the intensity.
I try to remember these simple basics before I set my mind on exercising again:
- Walk before you run (literally). May seem like a challenge if you are used to run and lift weights everyday, but it is a good way to start. Walk longer if you feel like it, and try to investigate how your body response, then you can gradually increase.
- If you have the possibility, go for a swim! Swimming is the most gentle form of movement for the body, and hence a very good activity to begin with.
- Reduce your efforts by at least 20% of what you think you can do and work your way up. Focus on making a steady progress instead of forcing yourself back to where you were earlier. Steady pace, wins the race, don’t forget that.
- It is worth repeating: Work up gradually.
- Stay hydrated. And keep holding focus on nutrition during the recovery. Feed your body the best, most anti-inflammatory foods you can, including plenty of leafy vegetables and sufficient water.
- Let fatigue guide you. And remember that pain is pain. Some fitness enthusiast live by the motto No pain, no gain, but when setting that motto in context with illness or injury, then nothing could be more wrong. Pain is a signal of the body telling you that you’ve gone too far, or too much, listen to it and give your body time to recover properly.
Take it easy with your bodies during the colder winter months, those warm and sunny spring evenigs are just made for longer runs or more motivation, so no need to rush during January and February.