Here we are 9 days after my first run and my knee is still bothering me. It is definitely getting better, this morning I can actually bend it, but it will still be a while before it's completely better. So what have I learned from this adventure? Well, first I think I jumped into running far too quickly. I have quite a bit of excess body fat and that weight all adds pressure to the knees when you run. So I think that was too fast a start. Also, I got brand new, zero drop shoes and the first time I wear them I go running for the first time in years. That was not the smartest thing I've ever done. But, the good news, is that this knee thing has highlighted something to me. I'm very inactive. Very inactive. At almost any point in life up to the last 6 years, I could have taken up running at the drop of a hat and while it would have been difficult, I could have kept running. I truly believe that my difficulty this time came not so much from my age, but from my lack of overall activity. And if I could increase my overall activity I would probably not have the need to run. Time to dig deep.
So let's take a deep look at my overall activity level in general. Monday - Thursday I teach. That keeps me on my feet a lot but not completely. On an average workday I barely hit 7,000 steps. Barely. Some days I don't get more than 5,000. On the weekends, Friday - Sunday, I'm lucky if I hit 4,000 a day. There are random days when I get more than 10,000 but those are few and far between. So I think the first thing I need to do is to get my step count up and get it consistent. How can I do that?
First of all, I want to examine closely why I want to move more. So why do I want to move more? Why was the thought of running so attractive? Why? Let's be honest here, I don't want to get old and in my mind one of the signs of being old is not moving much. Having trouble walking, sitting around a lot, and generally not being mobile. That to me is being old and I don't want to get old. Okay, that makes sense but now is that a greater motivator than resting is? I think after this week it has to be. I do not want to live like this. In pain and having difficulty walking for the rest of my life. No!! I want to be able to move freely and do the things I want to do.
Let's look at the weekends since I have more control then. I could take more walks. Mavy would love it if I took him in the morning and in the afternoon. He would love that. I could go back to the gym and walk on the treadmill for 15 - 20 minutes. I should get back to the gym anyway, but that's a different post. I could not sit when I grade or play Animal Crossing. I know my watch doesn't register steps if I'm not moving continuously, but standing and moving will still help build up my endurance for steps. I could limit the time I sit, maybe set a timer whenever I sit down and not sit for more than 15-20 minutes at a time. Sit down if I need to focus on something, but use the Pomodoro method and only focus for a specific period while I'm sitting. After that get up and move for the same amount of time. I need to move more. I'm not even going to worry about my eating yet, which actually isn't horrible, it just needs some cleaning up.
During the week I can do something similar. Get up and move more. When they are working, only sit for 2-3 minutes at a time. Since I put that desk in, I have been sitting more. Maybe it's time to move my computer to the front counter when classes are there so that I don't go to my desk and sit down every time I need to use the computer. Hmmmm, thoughts......
So my first goal this week is to get my knee healed and working right, which means not over doing it. My second goal is to get at least 5,500 steps per day. My average over the last 7 days has been 5,300, let's up it slightly. Also, that's not so much that it will put undue stress on my knee. My second goal is to get back to my hip opener challenge. I stopped that because I thought it might be aggravating my knee, but now I think differently. So time to get back to it gently and work on my hips and back.
Okay, I have a plan and I'm happy with it. Now to get these down in my journal and to listen to the new weekly focus.
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