Why This Triathlete’s Running Injury Was a Good Thing
Triathlete and Role Mother Sarah Wassner Flynn has had a long career that has mostly been injury-free, but it’s only because of a pivotal moment in college that changed how she looked at training and mileage. Here, she described the running injury that gave her a new perspective.
Present-day Sarah, who learned a solid lesson from college Sarah.
As a freshman in college, after weeks of excruciating lower leg pain with every step I took, I was diagnosed with a tibial stress fracture. Those three words are toxic to a runner; an automatic layoff with no other treatment than to rest and heal.
As a young runner hungry to prove myself on the collegiate stage, I was devastated. Would I ever be able to make up the seven weeks of lost training? I turned to the pool, aqua-jogging every workout my teammates did on the track. I biked, I lifted, I iced, I stretched, and I relaxed.
Being sidelined was frustrating, but it helped me come to the realization that I had been over-training prior to my injury. Upon entering college, I had greatly increased my mileage and was running harder than ever–an unsustainable approach to training. So when I finally got the go-ahead to start running again, I was a smarter, more careful runner. I was more aware of my limits and stayed within them to avoid another injury. To this day, I remain a lower-mileage runner, focusing more on quality than quantity, and I’ve fortunately been able to avoid another fracture.
How have your injuries taught you or changed your perspective?
Everything You Wanted To Know About Running Through Pregnancy
From my experience, if you are having a normal, low-risk pregnancy, running poses no risk to the baby or mother. If your body is used to running before pregnancy, by all means keep doing it as long as it works for you. Listening to your body is important when you are an athlete but it is even more important as a pregnant athlete. And each athlete and each pregnancy is different. So pay attention and don’t compare yourself to people you know or even what worked last time. And of course, let your doctor know what activities you are doing. During my first visit I told my OB/GYN my plan to keep running. She was very supportive of my running, which was great. I would say, you aren’t asking your doctor’s permission to run, just let them know so as they monitor you and the baby during pregnancy they are aware.
Any necessary gear to make it easier? Or nice-to-haves?
A REALLY good, supportive sports bra. Your breasts can be much more sensitive during pregnancy so make sure you keep your girls happy. I would also tell people to pay attention to their shoes. You are gaining weight so your center of gravity is adjusting. You might need to switch your shoes to work better with your pregnant body.
I didn’t have a maternity support belt, however, my BRF is currently pregnant with her first and when I asked her about this she said she put it up there with running without a bra. That just shows that everybody is different and you need to do what works for you. For women who think they just can’t, what words of motivation can you offer?
For women who think they just can’t, what words of motivation can you offer?
Listen to your body and do what feels right. If it is a pace so slow your husband can walk next to you then you are doing great. If it is run/walk intervals then go for it. If it is just walking then awesome. If you swim laps, ride a bike, chill out with some prenatal yoga then you do you! It is a unique journey you are on with your body, let it be.
Which was easier for you: running first trimester or third?
Wow, both had their own bumps (HA!) but I would take third trimester. During my first trimester I would often get nauseous on runs, especially in the morning. I didn’t get morning sickness much otherwise but I did toss my cookies on a few front lawns…sorry! I also hadn’t told people yet but my pace was slowing and I needed more walk breaks. It was hard to explain what was going on without letting the cat out of the bag. My third trimester came with a smaller bladder, which just requires strategic route planning. My hips got a little wobbly toward the end but I had more energy than early on in my pregnancy. At that point, while my pace was SLOW I was happy to just be moving.
The strangest comment you received while running/racing throughout the pregnancy:
I don’t recall a lot of comments, most people were super supportive or inspired. At least to my face. I am sure I got a few “you are crazies” but I get that anyway. The one moment that stands out in my mind was the very last race I did. I was 36 weeks, plodding along slowly. My dear, sweet, fast husband tried to fake run next to me when he could have walked my speed. We were at the final turn before the finish, a course marshal was there doing the pity clap and weak “You can do it.” Then I started to turn and he could see I wasn’t just slow, I was HUGELY pregnant. And his jaw literally dropped. I am sure I had a few choice words for him in my head.
Boy did they ever. My last 5K at 36 weeks took nearly as long as it takes me to run a 10K now. I was SUPER pregnant, of course I was going to run slow-for-me but I also have a competitive streak. I remember thinking during that race that I wanted to beat all the other pregnant ladies running and how there should be a separate category like Athenas in triathlons. My husband, who insisted on running with me, thought this was funny. But a lot of runners are competitive and being pregnant takes away a runner’s normal competitive channels such as paces and finish times. What worked for me was setting a non-time goal. I wanted to complete 9 races over the course of 9 months. To start and finish, that kept me moving no matter the pace.Pregnancy isn’t a time to worry about paces or distance or any of that stuff. Day to day I often felt my body wasn’t fully my own; I was sharing it with someone else. And there were all these rules you have to follow. It was frustrating at times because I am an independent, headstrong person. Going out for a run let me connect back to my body and to the little guy growing inside of me. I would tell women to take it day by day. Listen to their body, respect their body, and if they can’t let the numbers go then leave the watch at home.How soon post-partum did you start running again? How did you know you were ready?
I had a C-section and was told to wait 5-6 weeks to start running again; I waited 5 weeks. I started too soon and it ended up causing all sorts of niggles that I am still dealing with.
As a pregnant runner it is super obvious that you don’t have 100% control of your body and that you need to work with what you have on that day. But after giving birth, it is easy to want to jump back in. I made the mistake of thinking that I could run three miles when I was about to pop so I thought I could do the same right after giving birth.
A C-section is major surgery and it is hard to realize that you are pretty much starting from a whole new place. Things are not the same. And I really struggled. All of the Relaxin that helps let your body go through childbirth is still in your system. Your core is in total disarray. I am not sure why women, including me, think that they can just get back out there and start running like nothing happened. I wish I had slowed down, gradually increase my miles using a run/walk program and pair it with a lot of core, stability, and overall strengthening work. Getting all those muscles that have been stretched and pulled for 10 months back in shape is so important to staying healthy long term as a runner. We think it is just about getting the miles and speed back. Really the focus should be on letting your body heal, core stability, and building a solid base.
Life on the Run
Anne Abbott works part-time for Team AMR, is a mother runner of three school-age daughters, and lives near Bend, Oregon. You can read her previous posts (including her amazing 5K transformation) here.
This is my third blogpost for Another Mother Runner. I have previously shared bits and pieces of my Life on the Run – first, the “highs” of celebrating a 5 year runniversary; then, the “lows” of a plaguing illness. What you have not heard yet is the story of “in-between.” This post is where I share the long, lonely miles of my exodus.
A couple of weeks ago, I found myself heading out on a Sunday afternoon run – not because it was part of my training schedule, but because there was no better way to mark a very important milestone in my life. I downloaded the map of a new trail I was going to explore, packed my hydration pack with two necessities: water and my journal, and I set out to make my last long run at the impossible mountain – and to write one of the final entries in the journal of my final Year on the Run. I’ve spent two of them working through the emotions of major life change.
These are the entries I penned with ink and blood, on pages that are blotched with the sweat and tears, to mark a journey of a thousand trails.
Two years ago, in August of 2014, I ran two back-to-back relays across the state of Oregon – mile by mile, up steep hills and down shaded valleys, in the company of other beautiful ladies and alone with just the pounding of my own heart, I cried wells of salty tears and then found quiet in my soul. Because just as I had run from mountain top to the end of the sea’s shore, I had hit the end of my marriage.
And then came September… when I stood at the horizon of my own life, my arms thrown wide open, my dreams just as faint as the breeze, my voice still an echo in the expanse, STRONG now, and BRAVE… when I said “Yes.”
In October, I dove into an ocean of change. I knew that the voices in the wind were calling for me to go, that my heart was tugging me forward, and that the tide had come in to carry me out to sea. I embarked on a weekend trip that would close the door on a life I had silently survived and simultaneously shatter the walls of my glass house – opening my eyes to the expanse of passionate possibilities.
In November, I decided to stand up amidst the rubble and step out, walking bravely into the sun. There were days when all I could offer was a quiet resolve to continue standing. Some days I took long strides, others I simply crawled. Too often, one day’s step forward was the next day’s three steps backward
In December, with only $250 in the bank, I moved myself and my three Little Lovelies into a new life of our own… Since then, I have climbed steep mountain trails and tumbled into deep dark valleys; I have forced my way out of fog-shrouded forests and determinedly followed my heart’s flame through the darkest of nights. I have been torn to shreds and have been worn thin; my strength has grown weary and my courage has threatened to fail me. But as my run journey has taught me, I have continued to put one foot in front of the other, knowing that forward is the only way through…
In January 2015, I began to hang on to visions of blue skies, sunshine, and boundless happiness – for dear life. I knew that first I’d be tested and I’d have to stand – steady, straight, and strong. I knew I’d have to show up, facing my biggest fears, and use my voice to fight for my life, my worth, my freedom. I knew there’d be a chance I’d fail, that even my best might not be enough. But I showed up; I stood steady, straight, and strong.
As life would have it, even though the tide would bring in a victory – just enough to boost the spirits, immediately following there would come the low tide of reality… and I would begin trudging thru the messy, muddy sand again.
Fast-forward to May of 2016… I thought for I’d be flying down the last .1 mile and soaring over the FINISH line. And, in my naïveté, and because I really *do* deserve it, I guess I expected to find a glittering yellow brick road welcoming me to the START of my new life. Instead, there was another important lesson for me to learn and another test of my faith to pass… Because in running down this last .1 mile, I had to conquer the rocky trail, cross over the sinking sands, and hit dry pavement with a spring in my step because sweet winds of change propelled me forward – to follow my arrow, keep my heart open, and let LOVE win. Because around this last bend my FINISH line is up ahead… *and more importantly now,* my freedom IS the rainbow trail I’m already blazing, one sweaty smile and one grateful mile at a time.
Just this month, in August 2016, I found myself at the top of another steep climb. I had run, alone, for a very long while. I thought I’d come to the end of the dusty road and would see my little red car not far up ahead. Instead, I found myself staring down at another long, windy trail. But!… There in sight was the great expanse – an ocean of freedom. The only way to it was through it. So I tightened my laces, headed back down into the valley, and ran the five lonely miles left.
Over the course of the two past years, I have come to know that “Yes”… It was worth it.
It was worth every dark sky because the sun still rises up to meet me and there is hope every morning. It was worth facing the mirror of all my fears because there are now hallways full of open window. It was worth every sizable loss because the walls of my little cottage now shake with laughter. It was worth every tear cried over the vacancy of so many friendships because the seats at my life’s table are now filled with the truest of them all. It has, since, been a year of absolute lows and astounding highs.
As I sit here and contemplate the last two year’s journey… I will honestly admit that I am exhausted; my shoes are well worn from running a rocky uphill trail and my fingers are calloused from hanging on to the all-too-often splintered threads of hope; I am speechless when looking glaringly at the terrible twists and turns of this process; I am humbled by the progress I have made and proud of myself for maintaining even glimpses of grace in the midst; I am inspired by my own strength and I am hopeful, too.
And yet, if we are being honest with each other… I also feel broken. Like maybe it’s time to just let go of keeping it all together. Like maybe it’s time to just let myself “be”…
Broken Open…
to the rest of the journey;
to the changes beckoning me on;
to the life I see at the horizon;
to more hope;
to more joy;
to more love.
After all, tomorrow is another day and there will always be another trail to run. I hope that the next two years will find me running up new mountains – this time, though, in good company!
#223: Weight Loss and Running
Registered dietician Janelle Hodovic rarely races without her two sons in a stroller.
Sarah and co-host Adrienne Martini welcome registered dietician Janelle Hodovic to discuss weight loss and running: fueling, nutrition, and getting that dang number on the scale to budge! Janelle, a mom of two young sons in Iowa, starts by sharing that she’s one race (London Marathon) away from completing the World Marathon Majors–and that she almost always runs pushing a double stroller. With a refreshing take-no-prisoners attitude, Janelle offers ways to get around calorie counting yet still lose or maintain weight. She offers loads of suggestions for post-run treats, including savvy smoothie-making advice. Janelle highlights how Pinterest can help with weight management and fueling, and she shares how to feel satiated, not ravenous, in the evening. Find out what areas of nutrition mother runners undervalue most, and how to add more protein to meals. Falling under the category “Quirky Juxtapositions,” listen for a major sidebar about bacon plus numerous mentions of post-race (!) barbecue pork sandwiches. And hear all about the sprinkler-related encounter that left Sarah wondering if she was going to get pulled over mid-run by the Connecticut police. (Tweet her your reaction: @SBSontherun)
*For more nutritional advice, including An Athlete’s Roadmap for Fueling Up, visit this special page created for AMR.
*Get more details about AMR Retreat: Run + Refresh in Spokane, Wash., September 22-25, on the Retreat page of our website. Or register here.
*To support this podcast and listen to exclusive content (including the audio version of our first book, Run Like a Mother), become an Acast+ member by heading to the AMR page on Acast.
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The Tribe Speaks: How the Recent Attacks Have Affected Their Running Safety
The three recent killings have put many women on edge and some no longer feel comfortable running alone. We asked the Tribe on Facebook if they’re changing their routes, time of day, or what they carry in terms of protection. There are handful of tracking and emergency devices mentioned below, as well as a new function from Strava. Based on user feedback, the company has released Beacon, which allows users share their real-time location during an activity with up to three safety contacts. See what your fellow mother runners are saying about running safety and add your own thoughts down below in our comments section.
After a series of attacks on female runners around Austin I started carrying pepper spray. I also run without headphones and try to stay aware of surroundings.
—Molly
I run with a husky and a taser.
—Diane
Honestly, I have started just going to the gym and using the treadmill. Which sucks. But it gets the job done. It is frustrating it is that, as a female, I have to constantly be looking over my shoulder and suspicious of just about any male I encounter, and my husband, as a male, can basically run anywhere he pleases (within reason), and enjoy that incredible freedom.
—Karin
I always run in non secluded, populated areas. I also carry the Tiger Lady self defense claw.
—Brooke
I run during the day along common roadways, Road ID and use the RoadID app (such a great idea).
—Angela
I’m running tonight, but with my husband and headlamps.
—Sophia
April’s running partner
I hate that this is something we have to worry about! I run with a dog (Great Dane mix and she’s huge and protective!) for the extra security. I don’t have anyone to run with here, so a dog is my best option. But I also often stick to major roads (especially in the dark), and am always aware of my surroundings.
—April
I always run with pepper spray. It rests in the palm of my hand so I don’t feel like I am carrying anything. And my husband tracks me on his phone. I also usually just run roads if it is early in the morning when others won’t be on the trails.
—Lisa
I carry mace, my music is on but very low so I can hear cars and other runners etc. I have altered my route after being followed twice. The first scared me a lot and prompted hubby to get me the mace. I almost stopped running in my neighborhood. The second time I changed route while running and stared him down from a parking lot as he sat waiting for me to move. Maybe not the smartest move but someone told me not to show fear. And I kept running instead of going home to not show my house and he got bored and took off. Totally unnerving.
—Heather
The Lady Tiger
After seeing the RW post last night and reading the comments I found the Tiger Lady from another poster.
—Angie
I’ve stopped using my headphones on my run. I run early in the morning and it has made me aware that I may not be able to hear someone coming from behind. And this morning I brought the dog.
—Jana
It’s not affecting my running, because it is THE REASON I won’t run alone. Ever. And my spouse and I have very different schedules, so I never run. I play soccer once a week, and I would love to consistently run, but this is why I don’t
—Gen
Vanessa was killed in the town next to me–both are small farm town in the Wachusett District. It will absolutely change my routine—there’s monster on the loose in my neighborhood.
—Kate
Most runs are with a friend already, but I will likely be carrying pepper spray in the future (and a knife in my SparkleSkirt pocket if my husband has his way).
—Kate
Just talked about this last night at Track Club. We run the park trails in a very large group (a herd, really) in the summer. I tried by myself once. Had such a good run that I got turned around in a canyon and didn’t know where I was for a few minutes. Happened upon a guy on the same trail. No threat whatsoever, but it jarred me back to reality. I was in the middle of nowhere, didn’t know where I was and no one else around to hear anything. Am considering getting some pepper spray to carry, but will stick to group runs on trails.
—Alicia
Julia’s safety set-up
Reflective vest, Knuckle Lights, mace strapped to my hand, Road ID. NO headphones! Not only do I want to stay completely aware of what is going on around me, but wearing even just 1 earbud can make you look distracted (easy target). I try to meet someone to run with. If I have to run alone, stick to well-lit, well-populated roads (not trails). I have my cell phone with me, too.
—Julia
I’ve had two close calls, in broad daylight. Some guy rode up next to me on his bike at a red light at the entrance to the park. He began saying very vile things to me. As I ran away from him, he followed me on his bike, cursing at me. I called the cops, and when he saw them, he rode away. The cops said they couldn’t do anything because he didn’t threaten me. Today, a white van pulled up next to me at the entrance of the park where I run. I got a bad feeling, so I ran like hell until I got in the park where more people were. I sat down on a park bench, because I was scared. As I was sitting, I saw the same exact van drive by again, but luckily the bench I was sitting on was hidden by a tree, so he couldn’t see me. Both incidences took place in broad daylight, in the park I run in all the time. I carry pepper spray. But I am seriously thinking about getting a gun. It’s a shame that we as women cannot even go out and run without being in fear.
—Sandy
These stories are so sad. We just had an attempted rape on a trail that I LOVE near my house (2nd this summer). I would be lying if I said it didn’t change the way I run. I do a lot more runs on the treadmill or run with friends. But I long for the peace that comes from my solo runs. I hate the assh*le(s) who have taken that away from me.
—Nicole
I usually have pepper spray and my lab/pit bull mix with me. He is a big sweetheart but has to wear a Gentle Leader to control the pulling. People often think it’s a muzzle and assume he’s mean.
—Becky
Situational awareness is key…when I run, I run with both of my big dogs and my firearm (I have my Concealed Pistol License, and mean business when I run, and even more so if someone is going to hurt me or steal my dignity). And I don’t run with my earbuds anymore…I am “on” the entire time.
—Colleen
Don’t mess with Ali’s friend
This [above] is my precaution. I run with my German Shepherd Dog. About ten years ago, a man ran up behind me when I was running at night. My dog made him regret it.
—Ali
In all probability, none of the things everyone is mentioning would have made a difference. Road IDs are important (I wear mine 24/7), but they’re just for identifying the body. Mace, piercing alarms, no music… none of it will help if we’re grabbed suddenly from behind. Our best bet is not to be chosen as a victim in the first place and that means my beloved solo, rural long runs are now accompanied by my husband.
—Jennifer
While I’m all about taking sensible precautions, I can’t control my surroundings, and I won’t let THEM control ME.
I won’t allow fear of something that COULD happen, stop me from living and loving a healthy lifestyle.
I’m a busy mom.
I run when it’s dark, and early, before anyone needs me.
Most often, alone.
It doesn’t make me foolish. It doesn’t mean I’m asking for an assault or abduction, or worse.
I stay visible, I stay alert, keep my ears and eyes keen to my surroundings, I don’t share my running routes, I switch up my routine, and keep my phone handy to call for help should I need it.
Sensible precautions, just like wearing a seatbelt in a car, but not eliminating riding in one because of the potential for danger.
I mean, how many great things would we miss out on, living our lives in fear?
—Emily
Tell us: Has your routine changed?
Hump Day Running Giveaway: TriggerPoint Therapy Foam Rollers, Massage Balls, and More
Did you catch our podcast on prehab and injury prevention? Dimity and Sarah were joined by Amanda Johnson, the marketing manager at TriggerPoint Performance Therapy (a.k.a. the company that makes the brilliant GRID foam roller), who explains the benefits of therapeutic self-care, such as foam rolling. The ladies talk about empowerment and the power of taking care of the body from the ground up, to both avoid and overcome injury. (If you haven’t had a chance to listen, check it out here.)
One major box of recovery.
Because you can never give too much attention to prehab and post-run recovery, we’re following up with a TriggerPoint Therapy giveaway!
The massage ball in action.
SBS makes rolling a regular part of her routine, waking up 5 to 10 minutes early just to roll. Here morning schedule: “My daily date with a TriggerPoint Therapy GRID 2.0 starts by lying supine on it with the firm roller vertical under my spine. Then I shift it horizontal so its knobby “fingers” can release the kinks in various parts of my back. I then focus on my lower body. It’s not a pretty pose, but I position the GRID horizontally under my hip flexor while I bend my other leg off to the side so I can roll a small range of motion, working deeply into the front of my hip (basically the crease between my torso and leg). If my Achilles has been tightening up on me, I also roll it—or I spend a minute or two rolling my overworked glutes. I stand up, feeling looser and more ‘at ease’ in my body, ready for whatever workout is on tap for the day.”
Now you need to get rolling! Two winners will each get one of the new TriggerPoint balls, plus a TriggerPoint Therapy tool of her choice. Choose from a kit, a roller, an STK, winners’ choice! To enter, tell us what part of your body needs some TriggerPoint love. Could be your fire-you-up-the-hills quads, your stooped-from-breastfeeding-sessions shoulders, or your cramped-from-high-heels calves. Tell us in the Comments section below this blog post on our website, and you’ll be entered to win.
The details: This running giveaway sweepstakes is open to those over 18 and residents of the United States and Canada. Part of a series of weekly running giveaways, it begins on 8/10/16 and ends on 8/16/16. We will announce two random winners on our Facebook page on 8/18/16, as well as notifying the winners by email. One entry per person. The value of each prize ranges from $50 to $155. The number of eligible entries received determines the odds of winning. Void where prohibited by law.