Easing back into fitness

by Oliver on Wednesday, June 1st, 2016.

It has been about 7 months since the birth of my daughter and I think that’s about long enough to let myself sit idle due to child rearing. Certainly as the father, I don’t have that many excuses as to why I can’t become physically active again, and I actually miss running and taking part in the various crazy obstacle races. So, I’ve resolved to get myself back into shape (without being too obsessive about it at least).

In previous years I certainly at times pushed myself too hard and ended up with some minor injuries – I guess that’s what you get in your mid-thirties. I pushed myself to get my running distances up too quickly, and ended up straining some leg muscles and needed physiotherapy for a couple of months. So far, I’ve only run about 5-6km once a week for the last few weeks and that is about all I can manage. I can feel the fitness level slowly returning (although it is also hard to tell due to the heat I’ve been running in) but am resisting running for any longer distances yet.

Since my biggest focus is getting into a state of fitness where I can again tackle an obstacle race that is not “insanely difficult” (to be defined further down), I know that one of my biggest weaknesses (literally) is upper body and core strength. To that end, and to assist with my running recovery, I’ve started a regime of stretches and small upper/core exercises which I repeat twice daily – once in the morning after the kids have woken me up, and again at night before bed. Here’s the general routine:

  • Lie on my back and stretch the entire body out
  • Pull each knee up to my chest individually and stretch the leg
  • Stretch the “glutes”
  • Hamstring stretches
  • Abductor / groin stretch while sitting
  • Front plank for as long as I can hold it
  • Side plank for as long as I can hold it, on each side
  • Push ups while kneeling (so I can do more repetitions with smaller load)
  • Prisoner squats until my legs start burning.
  • Lie on my front and stretch the front thigh area of each leg.

Sorry for the lack of accurate terminology! Some of these stretches I learned while I had a personal trainer leading up to my Tough Mudder race in 2014, some I got from my yoga teacher wife and some I just make up myself. Generally each stretch I hold for 30 seconds. I can say that my legs feel better after stretching them twice a day, and the other light exercises are having a very small but noticeable effect. It’s enough to keep those muscles a little bit active but not so much that I dread it and skip exercising them at all.

The intention now is to keep this up, continue raising the limits slowly until I feel like I can take on some of the smaller and less difficult obstacle races (and perhaps shorter regular running races). I figured out last year that a marathon is just not my cup of tea, after attempting to run 30km in one training session and finding it incredibly boring. I can manage a half marathon but I think that’s about the limit.

What do I define as “insanely difficult”? Tough Mudder definitely had at least two aspects which for me are pretty undesirable. I don’t particularly like being electrocuted, and the 12ft walls were almost impossible for me without a lot of assistance – this again comes back to the lack of upper and core strength which I hope to work on. Getting Tough – The Race was probably the hardest event I’ve undertaken so far due to the distance (24km) and extreme cold (being completely submerged for a long period of time in icy water) and sheer number of obstacles. I don’t relish the thought of that icy water again any time soon. No Guts No Glory, despite also being in very icy conditions (well, actual snow for most of it) was very enjoyable although I unfortunately did some injury to my finger which still hasn’t recovered. Bremen Lake Run would again have been more fun if it weren’t for the big walls, and it also had some cold water thrown in for fun.

So I guess my main complaint would be with the walls, which I know I need to work on a lot. I don’t know if the electric shock therapy obstacles will always be in Tough Mudder but if the walls were less of a challenge for me I guess I can work on my psychological toughening to get through being electrocuted. Meanwhile, there are actually a lot of very enjoyable (like, actually enjoyable for normal people) obstacle races coming up in Germany over the next few months which don’t have this level of insane difficulty that I’d like to attempt. Perhaps this year or next I’ll even try one or two in the UK as they tend to have more variety.

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Wednesday, June 1st, 2016 Health