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7 Lessons To Learn From A Toddler In Order To Rebound From Injury

7 Lessons To Learn From A Toddler In Order To Rebound From Injury

The next time you are faced with a running injury and forced to hang up the shoes for a while, embrace it with the energy and enthusiasm of an 11-month old and enjoy the journey back.

This past spring, as I built mileage toward my first marathon which lay on the horizon, I aggravated my IT band, and was forced to reassess my overall fitness and health. I was now resigned to strength training, cross training, stretching and icing to rehab.

None of these activities are especially dear to me, which is probably what got me into the predicament in the first place. Although I initially found myself schlepping through the motions each day as if to knock out chores on a checklist, I soon joined forces with a competent training partner, my then 11-month old son, Deacon.

In no time at all, he provided some much needed insight on how to move forward after being dealt a setback. Below are the seven lessons best learned from someone who has never even walked before.

1. Back to the basics

Before we ever learned to run, we learned to walk. And how did we do it? By building up our strength and confidence one step at a time. Much is the same when we are dealt with an injury. We have to take a step back, determine our deficiencies, and improve those areas, one step at a time.

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Tip from Deacon: Don’t feel defeated if you have to use modified or assisting devices. Deacon preferred a four-wheeled lion to help him from Point A to Point B.

2. Have a short memory

As I watched my 11-month old son encounter minor setbacks, he became frustrated. But he had an equally effective counter – a short memory. As adults, and runners, we grow accustomed to walking and running long distances.

We suddenly have that ability taken away, and there is an accompanying psychological effect. It can be disappointing when we compare a 30 minute indoor strength training routine to a two hour, outdoor 10 mile run, that we may have done just a few weeks prior. Don’t fall victim to this mind game – stay in the moment.

Tip from Deacon: If you encounter a setback, distract yourself. Cheerios work well.

3. Get plenty of rest

As he transitioned to sitting up, crawling, pulling up, and walking with assistance, Deacon put in some much needed rest, sometimes up to 12 hours a night! Don’t get me wrong, when he is tired, he still fights the notion of going to bed.

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But is our situation as injured runners (and adults) much different? As we build back our strength, our bodies also need valuable rest. As adults, we too struggle against temptation to get that much needed rest almost daily due to things like work schedules, TV, and social engagements.

Tip from Deacon: Try to get in a routine that is similar each day as bedtime approaches, and have a cue for yourself that it is approaching. Like a bath with all of your favorite toys.

4. Cross training

He crawled, he planked, he did toddler modified burpees. If Deacon woke up every day and tried to stand and walk with no help or progression, he may never have met his goal of walking.

The point being, his approach to overall fitness helped build strength and agility that would allow him to meet his goal progressively, over time. The more varied your approach (cycling, walking, strength training, swimming, etc.), the better your overall fitness will be, and the lower your risk for injury.

Tip from Deacon: Incorporate as many different toys as possible.

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5. Have fun

Imagine how weird it would look if he woke up from his nap, changed himself into workout clothes, and struggled through sets and reps with a painful look on his face. Instead, he tackles his toddler-modified workout with a smile on his face, and has fun doing it.

Whatever the exercise of the day or moment might be, add a twist or competition to it to make it fun again (plank-off, anyone?).

Tip from Deacon: Add music to your workout, and when you feel like dancing, dance!

6. Keep your intensity

Just because you are sidelined with an injury does not mean you have to slog through the rehab assignment. Without risking further injury, look for ways to maintain the intensity of each workout.

Watch a toddler barrel through playtime. They take on a circuit mentality as they cycle through activities with minimal break time.

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Tip from Deacon: Spread your workouts apart. Rather than sit between your sets, crawl (or walk, or jog, depending on injury) to the next station or exercise.

7. Remember that everyone has a different timeline

Pick up any child development book and it will give you an age that the average child will begin to walk. But we all know they don’t wake up that day and start walking, as they all have their own unique timelines.

Injury rehab is no different. Google “IT band rehab” and you will similarly find advice for how long you should take off. Again, every runner will differ. Be patient, and know you may not be “average”.

Tip from Deacon: Celebrate the smaller milestones along the way.

Featured photo credit: Yoga/Elvert Barnes via imcreator.com

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Last Updated on January 14, 2019

7 Ways To Make Exercise Fun For Everyone

7 Ways To Make Exercise Fun For Everyone

From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

1. Take the scenic route.

Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

2. Distract yourself.

No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

3. Listen to music or podcasts.

There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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4. Bring a friend.

Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

5. Accessorize.

There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

6. Compete.

A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

7. Relax.

The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

Featured photo credit: tpsdave via pixabay.com

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