the one with the tendonitis

I’ve been jogging for 5 weeks already and it’s week end tomorrow, it means it’s time to jog and exercise again.  But unfortunately, last Sunday when I’ve noticed that every step was a little different and I was feeling achy.  Right after the cooling down, stretches and breakfast, I’ve immediately checked my ankle and discovered that it was a little swollen.

Since, I am really cautious and wouldn’t want to screw things up; I visited the doctor the next day and was diagnosed with tendonitis.  Well, it isn’t serious but I have to stop jogging for now and do walking instead.  Besides, jogging and walking requires and burns the same amount of calories.  Perhaps, what I’d miss is the feeling of gasping for air when I run.

So for the next few weeks the following are the things that I’d do before and after jogging.  I’d apply hot and cold compress will check out for running shoes and will buy ankle support too. 

Anyway, I’m also posting a little information regarding Tendonitis lifted from this website.  Hope this helps!

 

 

What is tendonitis?
Sometimes the tendons become inflamed for a variety of reasons, and the action of pulling the muscle becomes irritating. If the normal smooth gliding motion of your tendon is impaired, the tendon will become inflamed and movement will become painful. This is called tendonitis, and literally means inflammation of the tendon.

What causes tendonitis?
The most common cause of tendonitis is overuse. Commonly, individuals begin an exercise program, or increase their level of exercise, and begin to experience symptoms of tendonitis. The tendon is unaccustomed to the new level of demand, and this overuse will cause an inflammation and tendonitis.

Another common cause of symptoms of tendonitis is due to age-related changes of the tendon. As people age, the tendons loose their elasticity and ability to glide as smoothly as they used to. With increasing age, individuals are more prone to developing symptoms of tendonitis. The cause of these age-related changes is not entirely understood, but may be due to changes in the blood vessels that supply nutrition to the tendons.

Sometimes, there is an anatomical cause for tendonitis. If the tendon does not have a smooth path to glide along, it will be more likely to become irritated and inflamed. In these unusual situations, surgical treatment may be necessary to realign the tendon.

 

the one with the 5K Marathon Plan

 

I have always imagined myself running the marathon and finishing the race first.  Yes, you’ve read it right since I was little I have wanted to prove everyone that even if I am thin and I look like sickly that I can be the first to cross the finish line.

But unfortunately, I am 30 years old to date and I have not run a single marathon.  There were a lot of times that I get invited by friends’ friend but since I don’t have a friend who’s really into it I haven’t tried it for myself.  I am just the type who wouldn’t venture into something new without a companion.  Yeah, I’m a little dependent in that way.

Plus, I know that before running an actual marathon I should be well prepared.  So, finally I’ve decided last Friday since it is a holiday, I’d start waking up early and try to do some jogging for start.

And thru updating my facebook status, a friend Kymme told me that there are training programs available from the internet. And I’ve found this online, click here.

It is a beginner’s running schedule and it promises to get the runner’s butt head off from the couch onto the roads in just three months.  It is just a few minutes each week and each session should take about 20 or 30 minutes.  Perfect for my schedule because I plan to do this every week ends only.

And for those who would like to do this, just visit the link above and remember this.  Before setting out, make sure to precede each session with a five-minute warm-up walk or jog. Be sure to stretch both before and after.

The program schedule below will be the guide that I’ll be using in the coming weeks.  I’m excited to do this and have a happy running week ends!

 

Week	Workout 1	Workout 2	Workout 3
1	Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2	Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3	Brisk five-minute warm-up walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	Brisk five-minute warm-up walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	Brisk five-minute warm-up walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)
4	Brisk five-minute warm-up walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warm-up walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warm-up walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)
5	Brisk five-minute warm-up walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warm-up walk, then: Jog 3/4 mile (or 8 minutes) Walk 1/2 mile (or 5 minutes) Jog 3/4 mile (or 8 minutes)	Brisk five-minute warm-up walk, and then jog two miles (or 20 minutes) with no walking.
6	Brisk five-minute warm-up walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 3/4 mile (or 8 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warm-up walk, then: Jog 1 mile (or 10 minutes) Walk 1/4 mile (or 3 minutes) Jog 1 mile (or 10 minutes)	Brisk five-minute warm-up walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
7	Brisk five-minute warm-up walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warm-up walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warm-up walk, then jog 2.5 miles (or 25 minutes).
8	Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).
9	Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).	Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).	The final workout! Congratulations! Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).