Cautiously Recovered (Workout Plan - Dec 2018)

Since August, I have been calling myself an injured runner. Getting through this injury, both the physical and psychological aspects, has been the biggest challenge I have faced this year. But I am starting to see the light at the end of the tunnel. At what point do I stop calling myself an injured runner, and just start being a runner?

Through November, I started to ease back into running as I followed a recovery program suggested by my physiotherapist (from therunningclinic.com). This program incorporates run/walk intervals to gradually progress to running without walk breaks. I completed the last run at the end of November - 30 minutes of continuous running had never felt so satisfying!

I am taking the month of December to solidify my recovery and re-build my habits with the goal to start a new running program in January. I continue to work with my trainer to improve my core strength and stability, and am still focusing on my workouts as “recovery” more than anything. Since December is usually a hectic month (bring on the holidays!), I asked her to put together one workout for the gym and one for at home. Got to cover all my bases!

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Gym Workout:

1. Warm up, 5 minutes

2. Flow through each exercise (2 sets, 8 reps):
   Pretzel hip mobility
   Trunk extension and rotation
   Hip flexibility

3. Swiss ball leg elevation - 3 sets, 10 reps

4. Trunk rotation on bosu - 3 sets, 10 reps

5. Stir the pot - 3 sets, 10 reps

6. Superset:
   Dumbbell lunge on bosu - 3 sets, 12 reps
   Barbell deadlift - 3 sets, 12 reps

7. Superset:
   Kneeling single arm cable row - 3 sets, 12 reps
   Inclined dumbbell press - 3 sets, 12 reps

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Home Workout:

Superset (3 sets, 12 to 15 reps per exercise)

1. Front drop back lunge

2. Dumbbell deadlift

3. Plank and row

4. Dumbbell chest press on ground

5. Dumbbell Arnold shoulder press

6. Barbell leg raise

Images courtesy of Physigraphe, using the Hexfit app