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The problem of avoidance…

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Viewing 4 posts - 16 through 19 (of 19 total)
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  • #16082
    David
    Moderator

    @Piranha- I don’t see your decision to rehab your shoulder as pain avoidance, but simple intelligence. Avoidance would be just giving up entirely, living the rest of your life on the couch, and blaming your shoulder. Physical therapy isn’t fun, and anyone who says you took the easy route would just be foolish. And in my opinion, squatting is one of the most exhausting exercises. I almost always approach the bar with something like dread.

    Great to hear you’re enjoying running more now. I agree that strength training significantly reduces the risk of injury.


    @Leighton
    and @Christinam- You both make great points. Real pain should be avoided, but sometimes discomfort is necessary for growth. It’s important to recognize the difference.

    @Dutchie- Yep, worrying about fairness can be a real trap. If we’re talking about equal access to health care, then I think there is a social obligation. But even then, there will always be some people who are effortlessly strong and healthy, and some people who tend to get sick. If we’re not one of lucky people, then we might need to fight hard just to avoid chronic illness. As you said, balance is the key. Fight hard, but then rest hard too.

    That’s exciting that you’re going to do a run. How long do you have until your race? If you’ve never run before, you need to start very gradually to avoid injury. I would map out a 5-6km route (the same length as your race) and start by walking it. Then the next time, add in short running intervals of a few minutes each. Keep increasing the length of time that you run, while shortening the walking sections. You’ll soon be able to run the whole route, maybe in 1-4 months. I know that’s a wide range, but it really depends on your current level of fitness. The important thing is that you’re always pushing yourself, but that you back off when it starts to hurt too much. Unfortunately, running can be painful for the first several months after you start (and sometimes in unexpected ways), but your body will adapt if you get rest and eat properly. Good shoes and properly fitting clothing are also helpful.

    You don’t need to obsess about diet, but make sure you are eating plenty of carbs and protein. If you don’t eat enough protein, you won’t heal as fast after runs. If you try to go low carb, you just won’t have as much energy. When my carbs get low, my pace drops by 1-2 minutes a mile, and I just feel heavy the whole time.

    If you want a more exact program, you might google “couch to 5k” and try one of the schedules that pop up.

    #16088
    Dutchie
    Participant

    @David The Urbanathlon is June 15th. Yes,I indeed was thinking about starting with intervals between running&walking and then trying to increase running time and decrease walking intervals.
    I think Couch 2 5k recommends running 3 times a week….than on 3 non-running days I could do weigthlifting,maybe something like I Wendler 5/3/1 with some additional exercises? and then one day doing nothing….

    What I dont get though is that in the running magazine I’ve bought they talk about nutrition,high carb with adequate protein from fish,eggs,chicken,lowfat dairy but for fatsources they recommend nutbutters,eggs,olive oil…..no mentioning of coconut oil or butter.
    Then from a Peatarian p.o.v. PUFAS should inhibit proper glucose/sugar metabolism?
    (On a sidenote a while ago at Peatarian I read a topic about SFA causing endotoxemia. Just when you think you start to get a grasp of things,you get ‘surprises’ like this!)

    #16089
    David
    Moderator

    You should be able to make substantial progress by 6/15. Three runs a week sounds about right for improving without getting injured. Weightlifting on the off-days is a great idea, with whatever program you prefer. Since the new year, I’ve also been biking and swimming on non-running days to get a low impact cardio work-out, but I built my basic conditioning mainly with running. Running’s definitely enough unless you get in the mood for some cross-training, or if you need a temporary substitute because of pain.

    At this point, you should have learned that you’ll get a thousand conflicting messages about nutrition. All that crap about PUFAs, SFAs, HFCS, refined food, whatever–I think it’s just noise and distraction. After my seven mile run today, I recharged with 4 chicken salad sandwiches (made with the cheapest supermarket white bread and mayo), and then I ate spaghetti with hamburger and cheese for dinner. I think those were perfectly healthy meals, with lots of body-building protein and other nutrients, but they would probably horrify most of those magazine writers (online or offline). I did have oatmeal for breakfast, but I like it with lots of brown sugar.

    Ray Peat’s writings can be fun, but it’s all theory with no empirical backing. The same goes for almost any nutrition theories that get popular online. In my opinion, you’d be better off focusing on your training, and not worrying about diet so much. Just be sure you eat enough (of whatever you like, just as long as there’s some protein and carbs in there), so you can maintain your strength and stamina.

    #16106
    Dutchie
    Participant

    @David Yes,that’s true about all the conflicting dietary dogma. I do (want to) focus on training only but the problem’s that I still have no clue what foods are beneficial and detrimental to me. I can have a certain something and the day after it boosted my workout and at other times it totally drains me. I seem to suspect a pattern in it and reading an article about Hashimoto’s and symptoms I strongly suspect I’ve been dealing with Hashi’s for a long time even though it never showed up in tests…..but I don’t think tests are all that trustworthy.
    Protein is still a vague territory for me as in how much and I think even the proteinsource migth make a difference. I know about ways to calculate it,however this would require to step on the scale to see what I weigh which is something I don’t really feel like.2

    I’ve given up on the dreamwish that I’d ever get an athletic-looking body with all the on&off bloating,weird fluid balance and varying muscle defenition,so that’s why I’d decided to focus on workout-successes because by now I have the impression I’ll never be able to fix&keep things like good gutbalance/digestion,no bloating etc.while not doing some kind of regiment,cutting out food(groups) etc.

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