Weekly Morning Runs: A Week-long Account of Consequences
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After a two-year hiatus due to an ankle injury, one individual decided to take on the challenge of running again. With the NYC Half Marathon under their belt in 2018, they found a sense of energy from running in the morning and were eager to shake up their workout routine.
Despite the heat and humidity during the hottest week of the year, the individual started their challenge with a one-mile run each day. To ease back into running, they began with walk-run intervals, gradually increasing the running segments as their fitness improved. This approach, they found, helped their body adapt well to the running routine and minimised the risk of injury.
The individual did not set any expectations or pressure themselves to run a certain pace. Instead, they found a sense of achievement from simply running before work and enjoyed the refreshing breeze and different scenery that running along the water offered.
Running in the city also provided a boost in energy that lasted throughout the day. The individual managed to run in shady areas and during the cooler part of the day, avoiding the worst of the heat and humidity. Despite facing mental barriers, such as doubts about their endurance and concerns about early morning starts, they found joy in getting outside and continued running regularly.
In addition to running, the individual incorporated cross-training (cycling, swimming, elliptical) 2-3 times weekly to build cardiovascular endurance and strength without overloading their legs. They also invested in comfortable, supportive running shoes, listened to their body carefully, and took rest days when needed.
Mixing their routine with different routes, terrains, and intervals helped maintain motivation and improve overall running skills. The individual also considered adding strength training on non-running days to improve musculoskeletal endurance and support running performance. For those who are older, it is important to increase pace and distance gradually with appropriate warm-ups and possibly mobility exercises.
Overall, this gradual, structured approach—starting with walk-run sessions, combined with cross-training, strength work, and recovery—supports a safe and effective return to running after a long break.
- To further enhance their fitness and health-and-wellness, the individual plans to incorporate science-backed workouts like strength training into their routine, aiming for increased musculoskeletal endurance and support in their running performance.
- Apart from cardio running, the individual includes different types of cardio exercises, such as cycling and swimming, in their fitness-and-exercise routine to maintain a balanced cardiovascular endurance, lessening the strain on their legs.
- As the individual continues their fitness journey, they'll focus on exploring various terrain and routes for their workouts, fostering motivation, and improving overall running skills within the fitness-and-exercise realm.
