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#HURDLEMOMENT: Answering Your Running Injury-Related Questions & A Training Update · Hurdle with Emily Abbate

0:00
Speaker 1: If you can choose to have the grace with yourself
0:02
Speaker 1: to move forward and meet yourself with where you're at,
0:05
Speaker 1: you will be better for it. What's going on, everyone,
0:23
Speaker 1: Emily Abadi Here, You are listening to another installment of
0:27
Speaker 1: Hurdle Moment from Hurdle While this focused podcast reconnect with
0:30
Speaker 1: everyone from your favorite athletes to top experts and industry
0:34
Speaker 1: CEOs about their highest hies, toughest moments, and everything in between.
0:38
Speaker 1: We all go through hurdles in life, and my goal
0:41
Speaker 1: through these discussions is to empower you to better navigate
0:44
Speaker 1: yours and move with intention so that you can stride
0:47
Speaker 1: towards your own big potential and of course.
0:50
Speaker 2: Have some fun along the way.
0:53
Speaker 1: It was a no brainer for me to kick things
0:55
Speaker 1: off on the Hurdle Moment front with kind of a
0:57
Speaker 1: rundown answering your questions about injury and how I have
1:02
Speaker 1: been navigating life coming back from planter vasciitis. A few
1:07
Speaker 1: little bits of housekeeping up front. Plant fasciitis what is it?
1:11
Speaker 1: It's essentially inflammation of the tendon that goes along the
1:15
Speaker 1: bottom of your foot that causes pain traditionally at the
1:18
Speaker 1: heel insertion. I have been dealing with it on and
1:21
Speaker 1: off for years. I was able to train for the
1:23
Speaker 1: London Marathon last year without pain, and then two weeks
1:27
Speaker 1: before Wayam Bam, it was like, Hi, I am here,
1:30
Speaker 1: i am present, and I'm gonna make this hell for you.
1:33
Speaker 2: So that's exactly what happened.
1:35
Speaker 1: I was able to run the marathon and have been
1:37
Speaker 1: recovering from this unexpected, frustrating foot injury ever since. In
1:42
Speaker 1: January of this year, I took some dedicated time off
1:45
Speaker 1: to really treat the issue, and I'll talk about what
1:48
Speaker 1: that treatment looked like in today's episode. And after getting
1:52
Speaker 1: the clear from my PT, I finally signed up for
1:56
Speaker 1: another marathon. I am looking forward to the Berlin Marathon
2:00
Speaker 1: at the end of September this year, and so I
2:03
Speaker 1: have been sharing that process, what it's looked like for me,
2:06
Speaker 1: how it's been different than any other training cycle up
2:08
Speaker 1: until this point over on Instagram and as a result,
2:12
Speaker 1: I've been getting a lot of questions, and so that's
2:14
Speaker 1: what today's episode is all about.
2:16
Speaker 2: I'm answering your questions.
2:17
Speaker 1: I'm talking about injury, I'm talking about mindset, and I'm
2:20
Speaker 1: giving you the lowdown and the real It hasn't been easy.
2:23
Speaker 1: I don't expect it to be, but I am so
2:26
Speaker 1: proud of the progress that I'm made am where I'm going.
2:30
Speaker 2: I want to make sure that I say this up front.
2:32
Speaker 1: Everything that I'm saying in today's episode is what I
2:35
Speaker 1: have been navigating, how the treatment and the care has
2:38
Speaker 1: worked for me. If you are experiencing any sort of pain,
2:41
Speaker 1: whether it is plant or feshiiitis pain or something else,
2:44
Speaker 1: please go seek out someone that can look at you
2:46
Speaker 1: and your body and give you a specific diagnosis so
2:49
Speaker 1: that you can take care of you in the best
2:52
Speaker 1: way possible. Make sure you are following along with me
2:56
Speaker 1: over on social I'm at Hurdle podcast over at also
2:59
Speaker 1: Emily a Body And if you have any other questions
3:03
Speaker 1: that you want me to answer, whether they're about injury
3:05
Speaker 1: or not, I am all ears. Leave me a voice
3:07
Speaker 1: message and your voice could be featured in an upcoming
3:10
Speaker 1: episode of the show. With that, let's get to it,
3:13
Speaker 1: Let's get to hurdling. Injury is a really hard thing.
3:26
Speaker 1: It doesn't matter what your specific diagnosis is. When you
3:29
Speaker 1: are in a position that you can't do the things
3:33
Speaker 1: that you want to do because of something that is
3:36
Speaker 1: beyond your control, it is understandably frustrating period. Over the
3:41
Speaker 1: last few years, I have had to deal with a
3:44
Speaker 1: few different injuries that really have shaped.
3:48
Speaker 2: My perspective on taking care of my body.
3:51
Speaker 1: About two years ago, when I was first registered for
3:55
Speaker 1: the London Marathon, I had to pull out because I,
3:57
Speaker 1: after my final long run, gotten unexpected so as strain
4:02
Speaker 1: which made running extremely painful. And I recall sharing this
4:09
Speaker 1: on Instagram and crying. It's something I don't think i'd
4:12
Speaker 1: ever really done on Instagram before, just crying and feeling
4:17
Speaker 1: so upset that I had put so much work into
4:19
Speaker 1: something that had been suddenly taken away from me.
4:22
Speaker 2: But what I.
4:23
Speaker 1: Gained from pulling out of that race was a lot
4:25
Speaker 1: of perspective about the importance of thinking long term. Was
4:29
Speaker 1: it difficult to walk away from it, Yes, But walking
4:33
Speaker 1: away from it opened up other doors for me. Heck,
4:36
Speaker 1: instead of going to London, I traveled to Italy and Paris,
4:38
Speaker 1: and I had an amazing time and I was able
4:40
Speaker 1: to get experiences that I wouldn't have had otherwise.
4:44
Speaker 2: Not to say that that.
4:45
Speaker 1: Original London wouldn't have been spectacular, but it just wasn't
4:50
Speaker 1: there for me yet.
4:51
Speaker 2: I wasn't ready for it. Yet and I truly believe that.
4:53
Speaker 1: And so after doing a ton of core work and
4:57
Speaker 1: strengthening back my muscles and getting to a good place,
5:00
Speaker 1: I then trained for the twenty twenty two London Marathon
5:04
Speaker 1: and that training cycle went really well up until again
5:09
Speaker 1: the end of it all, when I started to develop
5:13
Speaker 1: And I've had planter fasciadis before, but I started to
5:16
Speaker 1: develop planter fasciatis on my right foot and it was
5:19
Speaker 1: really painful. In fact, in the weeks leading up to
5:21
Speaker 1: the London Marathon, I really only cycled. The only run
5:26
Speaker 1: I did in the two weeks leading up to race
5:28
Speaker 1: day was my shakeout run the day before, and this
5:31
Speaker 1: was a plan that I worked on with my physical therapist.
5:35
Speaker 1: So I knew that I needed help. Coaches need coaches,
5:41
Speaker 1: and I knew that I needed an outside perspective, and
5:44
Speaker 1: so that's what I got so that I could appropriately
5:46
Speaker 1: take care of my body in the best way possible.
5:50
Speaker 1: I ran the marathon, I was hard, hard limping after it,
5:55
Speaker 1: and that really began my recovery journey figuring out the
5:59
Speaker 1: right place way to navigate my case of plantrofasciitis. Come December,
6:06
Speaker 1: I was often walking around in pain during most of
6:09
Speaker 1: my days, and I made the decision, with the help
6:13
Speaker 1: of my PT, that I was going to take January
6:15
Speaker 1: completely off. And not only was I going to take
6:18
Speaker 1: January completely off, but I was going to go balls
6:21
Speaker 1: to the wall on my treatment plan for me. This
6:24
Speaker 1: is what that looked like. I went to physical therapy
6:28
Speaker 1: twice weekly. I go to a practice called Motive here
6:32
Speaker 1: in New York and Nolita. I see an amazing PT.
6:35
Speaker 1: His name is Luke Greenberg, and please, if you are
6:37
Speaker 1: interested in going there, use my name as a referral.
6:40
Speaker 1: They will take amazing, amazing care of you. So twice
6:43
Speaker 1: weekly PT. I also started going to see a podiatrist
6:46
Speaker 1: and committed to doing laser therapy. Essentially, what that is
6:50
Speaker 1: it's a red light laser and for about thirty minutes,
6:53
Speaker 1: the podiatrist would rub that on the bottom of my
6:56
Speaker 1: foot and the purpose of that is to reduce inflammation
7:00
Speaker 1: through the course of four or five treatments over the
7:02
Speaker 1: course of three weeks. The last part of my January
7:07
Speaker 1: full stop treatment plan was also acupuncture. I've had my
7:11
Speaker 1: acupuncturists on the show before. His name is Teddy. He
7:15
Speaker 1: owns Morningside Acupuncture up in Harlem, Upper West Side Territory.
7:21
Speaker 1: I will link that episode in the show notes here.
7:23
Speaker 1: And through those three different experiences, I really just attacked
7:30
Speaker 1: the root of the problem. I would say by the
7:32
Speaker 1: end of January, I stopped having regular daily pain, and
7:38
Speaker 1: I would attribute that to all three of these approaches.
7:42
Speaker 1: I don't think one thing was the thing, but I
7:45
Speaker 1: do think all of these different modalities, if we want
7:48
Speaker 1: to call it, that, all of these different modalities helped
7:50
Speaker 1: me get to a place of less pain.
7:54
Speaker 2: Okay, So that brings me to where I am now.
7:56
Speaker 1: I am about a month and a half maybe into
7:58
Speaker 1: my training for the Berlin Marathon, and I'm going to
8:02
Speaker 1: talk to you about what this looks like this training cycle,
8:05
Speaker 1: which is definitely different than any training cycle before, through
8:09
Speaker 1: answering the questions that came in on Instagram. Right now,
8:13
Speaker 1: just for context, I'm probably running about twenty to twenty
8:18
Speaker 1: five miles a week tops. In this training plan. I'm
8:22
Speaker 1: never going to go over what I believe is thirty
8:25
Speaker 1: four miles a week, and that's only going to be
8:29
Speaker 1: one week. My max long run is going to be
8:33
Speaker 1: eighteen miles with an option for twenty. And when I
8:37
Speaker 1: say that, this training cycle is different than any training
8:39
Speaker 1: cycle before. That is because I am aiming to run
8:43
Speaker 1: this marathon through training that requires me to run the
8:46
Speaker 1: minimal amount possible. I am really focused on taking care
8:51
Speaker 1: of my body. I am really focused on as little
8:56
Speaker 1: pain as possible, and to be completely transparent, I'm still
9:01
Speaker 1: experiencing sporadic pain in my foot and what that looks
9:03
Speaker 1: like for me is typically a little stiffness when I
9:06
Speaker 1: wake up in the morning that goes away within five
9:08
Speaker 1: to ten minutes, and then otherwise I really don't experience
9:12
Speaker 1: much difficulty aside from after the long run. It is
9:15
Speaker 1: pretty normal for me. After my long run, I make
9:18
Speaker 1: sure to prioritize rolling out my foot, but by the
9:21
Speaker 1: end of the day I'm probably a little bit limpy.
9:24
Speaker 1: I feel like that word is comical. And then Sunday
9:27
Speaker 1: I wake up and it just feels like any other day.
9:29
Speaker 1: So in the scheme of things, the goal as I'm
9:32
Speaker 1: recovering from this injury, I want to not increase any
9:37
Speaker 1: pain levels. I know what I can tolerate, and as
9:41
Speaker 1: I increase load and volume, it is not surprising that
9:45
Speaker 1: I may be experiencing a little bit of pain, But
9:47
Speaker 1: now I know what is quote unquote normal for me
9:50
Speaker 1: in my body and what is not normal for me
9:52
Speaker 1: in my body? And I know when to deal with
9:55
Speaker 1: that and when to navigate that, and when to pull
9:58
Speaker 1: back and when it's okay to push through. Cool, Let's
10:01
Speaker 1: get to some questions. First question, how do I not
10:04
Speaker 1: stress about the feeling in my foot when I have
10:06
Speaker 1: pain again on the run? Okay, mindfulness, breathwork and journaling.
10:11
Speaker 1: Being angry definitely has the time and a place. It's
10:14
Speaker 1: important to experience your emotions, whether that is anger or
10:18
Speaker 1: sadness or frustration or whatnot. But spending your time being
10:24
Speaker 1: angry and spending your time sitting in that sadness isn't
10:29
Speaker 1: going to serve you period hard stop. I know that
10:36
Speaker 1: this is how it is now. I remember when I
10:38
Speaker 1: had Sarah Larson Levy on the show. She's the founder
10:40
Speaker 1: of Y seven. She said a quote that I come
10:42
Speaker 1: back to time and time again, this is how it
10:45
Speaker 1: is now. It's different than it was five minutes ago,
10:48
Speaker 1: and in five minutes from this moment, it's going to
10:50
Speaker 1: be different again. So all I can do is truly
10:53
Speaker 1: the best with what I have, and that is where
10:56
Speaker 1: I'm at in all aspects of my life, but also
10:59
Speaker 1: in this running journey, I am not going to do
11:04
Speaker 1: myself any favors if I sit here and dwell on
11:08
Speaker 1: what was in twenty twenty what was in twenty twenty one?
11:12
Speaker 2: In God, I think it was a summer of twenty
11:14
Speaker 2: twenty one.
11:14
Speaker 1: I ran my first ever sub six minute mile and
11:18
Speaker 1: then a virtual marathon in three hours, twenty three minutes
11:22
Speaker 1: and fifty six seconds.
11:23
Speaker 2: I think that's the time. Don't quote me on that
11:25
Speaker 2: something like that.
11:26
Speaker 1: And God, there is no way in hell that I
11:28
Speaker 1: could do that right now. And I am so okay
11:31
Speaker 1: with it because that was me then and this is
11:34
Speaker 1: me now. And I am so grateful for whatever I
11:37
Speaker 1: am able to do in this body as I am
11:39
Speaker 1: in this moment period. And so is it easy to
11:44
Speaker 1: avoid comparison? No, But if you can choose to have
11:49
Speaker 1: the grace with yourself to move forward and meet yourself
11:51
Speaker 1: with where you're at, you will be better for it.
11:56
Speaker 1: Next question, this one is kind of the same. How
11:59
Speaker 1: do you avoid envying other people who could run when
12:02
Speaker 1: you couldn't. Yes, also hard I will on this note
12:07
Speaker 1: say that you need to choose what you are allowing
12:11
Speaker 1: into your let's call it your energy zone. Right, you
12:15
Speaker 1: are the guardian for how you take care of yourself,
12:18
Speaker 1: and that specifically pertains both to the people that you
12:21
Speaker 1: are actually interacting with irl and also what you are
12:24
Speaker 1: scrolling through or seeing on social media. You get to
12:27
Speaker 1: control what you scroll through or see on social media.
12:29
Speaker 1: So if there is a person, an account, something that
12:32
Speaker 1: you may need to mute for this time period, allow
12:35
Speaker 1: yourself that grace and go for it. Your time is
12:37
Speaker 1: better spent focused on the things that you can control,
12:41
Speaker 1: focusing on how to take care of you, and that
12:45
Speaker 1: is what we call boundaries. Right in this moment, maybe
12:48
Speaker 1: you need different boundaries than you had before. That doesn't
12:52
Speaker 1: mean that life will never be like what it was before,
12:55
Speaker 1: but it does mean that you can do certain things
12:59
Speaker 1: that help you you move forward and dedicate your energy
13:03
Speaker 1: to something that serves you. I talk a lot about
13:06
Speaker 1: energy drains versus energy faucets, and maybe at this time
13:09
Speaker 1: in your life, when you're dealing with injury, Instagram, for instance,
13:12
Speaker 1: is an energy drain, or certain people on Instagram are
13:15
Speaker 1: an energy drain. You have the opportunity to lean into
13:19
Speaker 1: people and things that are faucets that fill you up,
13:22
Speaker 1: that make you feel like your best you and so
13:25
Speaker 1: take control over that. You have control over that, even
13:28
Speaker 1: though sometimes it may not feel that way, I promise
13:31
Speaker 1: you that you do. Taking a break from today's episode
13:40
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13:55
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13:57
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14:07
Speaker 1: Why Well, that's because since the nineteen forties, we've been
14:10
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14:14
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15:11
Speaker 1: with your purchase today. The next question, how can I
15:21
Speaker 1: be patient with learning to trust my body? Again, I'm
15:24
Speaker 1: having a lot of difficulty getting okay with doing some
15:27
Speaker 1: of the things I used to do, even though I
15:30
Speaker 1: am cleared to do them. This is challenging. This is
15:33
Speaker 1: a mental game, and this is something that I would
15:35
Speaker 1: encourage someone to work with either a therapist or a
15:39
Speaker 1: life coach on only because I myself have had to
15:43
Speaker 1: get over these hurdles. So with that said, there's gonna
15:47
Speaker 1: be difficulty associated with this. It's when you're young. Let
15:51
Speaker 1: me give you this example. You undoubtedly go through a
15:55
Speaker 1: moment or a situation where you're in the kitchen with
15:57
Speaker 1: someone and you walk over to the stove and you
15:59
Speaker 1: touch the stove and you're like, oh my god, that's hot,
16:01
Speaker 1: and you learn never again to go touch the stove
16:03
Speaker 1: because it's hot. We go through things in life that
16:05
Speaker 1: kind of instill that same lesson in us. Right, this
16:08
Speaker 1: is what we're talking about. It's like, Oh, I hurt
16:10
Speaker 1: myself running, so I don't know if I should go
16:13
Speaker 1: running again. But that is where the external feedback comes in.
16:17
Speaker 1: That is where working with experts comes in. Physical therapists physicians,
16:22
Speaker 1: trust the people that have your back because instinctively, personally,
16:27
Speaker 1: it's probably going to feel really difficult to do this
16:29
Speaker 1: thing that you were kind of taught that you shouldn't
16:32
Speaker 1: be doing because you don't want to get hurt again.
16:35
Speaker 1: But that is why we work with these people so
16:37
Speaker 1: that we can get back to doing the things that
16:39
Speaker 1: we love, even again if it's in a different capacity.
16:43
Speaker 1: So mentally, I would say, put your faith in your
16:46
Speaker 1: expert team and be okay with modifying and shifting in
16:50
Speaker 1: a way that things are going to be different now
16:52
Speaker 1: than they were. So for me, I used to do gosh,
16:57
Speaker 1: interval workouts in a completely different paced group than I
17:00
Speaker 1: do interval workouts now. I was laughing a few weeks
17:03
Speaker 1: ago because my push pace now, the one that you know,
17:06
Speaker 1: is my hardest effort. I once ran a full marathon
17:09
Speaker 1: at okay, So have the grace with yourself. Know that,
17:15
Speaker 1: have the grace with yourself, and then also go back
17:17
Speaker 1: to that rule that I mentioned. No more than ten
17:20
Speaker 1: percent additional each week. So if you're running twenty miles
17:24
Speaker 1: a week, your next week should be no more than
17:27
Speaker 1: twenty two miles than the week after that should be
17:29
Speaker 1: no more than twenty four point five miles. Only adding
17:31
Speaker 1: ten percent mileage each week is what's going to keep
17:34
Speaker 1: your body safe. Next question, Tips for sticking to your
17:39
Speaker 1: rehab once you start feeling good to avoid reinjury.
17:43
Speaker 2: Hi, it's me, I'm the problem. It's hard.
17:47
Speaker 1: I don't think that anyone will be able to look
17:50
Speaker 1: at someone else in the eye and have a straight
17:53
Speaker 1: face and be like, I'm really good at keeping up
17:54
Speaker 1: with my PT when I feel awesome. I have been
17:57
Speaker 1: using Future for a long time. I've talked about on
18:00
Speaker 1: the show I'm going to link their offer in the
18:01
Speaker 1: show notes, but basically, it pairs me one on one
18:04
Speaker 1: with a personal trainer who creates customized programming for me.
18:07
Speaker 1: I am working with my trainer four days a week,
18:10
Speaker 1: and at the beginning of every single day, every single workout,
18:14
Speaker 1: I have an eight minute block that is dedicated to
18:16
Speaker 1: doing my PT exercises. If you don't have something like
18:20
Speaker 1: future to keep you accountable, then talk to a friend
18:22
Speaker 1: about it. Have someone in your corner that can be
18:24
Speaker 1: your buddy that can also help you stay accountable. And
18:28
Speaker 1: if all else fails, break it up into small doables
18:31
Speaker 1: so you don't have to do the.
18:33
Speaker 2: Entire block of exercises in one go.
18:36
Speaker 1: If it feels very inconvenient and draining, instead do one
18:40
Speaker 1: before you have coffee in the morning, do one before
18:42
Speaker 1: you put your workout clothes on, and then later in
18:44
Speaker 1: the day, maybe you take a break from your desk
18:46
Speaker 1: and you do two movements. Then it all accumulates over time.
18:50
Speaker 1: So make a plan, make a process that works for you.
18:54
Speaker 1: When it works for you, you will keep doing it.
18:57
Speaker 1: When it feels like a massive inconvenience you bill not.
19:01
Speaker 1: Next question that came in, are you using a run
19:03
Speaker 1: coach this time around.
19:04
Speaker 2: Why or why not?
19:05
Speaker 1: Like I said at the top of this, I have
19:07
Speaker 1: been working with Luke at Motive and I am not
19:11
Speaker 1: working with a separate run coach this time around. I
19:14
Speaker 1: am personally a UEESCA certified run coach, Luke a doctor
19:18
Speaker 1: of physical therapy. Between our cumulative amounts of knowledge, I
19:23
Speaker 1: feel confident that with my goal strictly to be only
19:26
Speaker 1: to finish this marathon, the plan that we are working
19:30
Speaker 1: on together is more than enough for me. I don't
19:34
Speaker 1: have any goal to run this in a certain time.
19:37
Speaker 1: I literally just want to be able to run it
19:39
Speaker 1: and recover from it and feel the best that I
19:42
Speaker 1: can in my body right now, and so I chose
19:44
Speaker 1: not to work specifically with a run coach this time around.
19:49
Speaker 1: Next question, how do you stay positive and motivated with
19:52
Speaker 1: planetar fasciitis. I feel as though personally, with my experience,
19:55
Speaker 1: I am missing the endorphins. Yeah, this can be frustrating,
20:01
Speaker 1: especially again because no one wants to be forced to
20:03
Speaker 1: take a break from something that brings them joy. For me,
20:06
Speaker 1: when I was in the height of this pain back
20:09
Speaker 1: in January and early February, I chose to let go
20:14
Speaker 1: of the things that I couldn't control and take ownership
20:18
Speaker 1: over what was possible for me.
20:20
Speaker 2: I talked about future.
20:21
Speaker 1: This is when I heavily got into string training, a
20:23
Speaker 1: modality that didn't cause me pain at all. So I
20:27
Speaker 1: was doing different workouts varying from twenty to forty five minutes,
20:31
Speaker 1: maybe a little bit longer, five days a week with
20:34
Speaker 1: the help of this app, and I was meeting myself
20:36
Speaker 1: with where I was at, and I was actually feeling
20:38
Speaker 1: really strong in my body. I was finding joy in
20:41
Speaker 1: a way that I didn't expect to find joy. And
20:43
Speaker 1: I think that is the best piece of advice I
20:45
Speaker 1: can give to anyone that's struggling with injury not being
20:48
Speaker 1: able to do the thing that they want to be doing,
20:51
Speaker 1: is open yourself up to the other possibility. It may
20:54
Speaker 1: not feel like in this moment, but it's happening for you.
20:57
Speaker 1: It's happening for you so that you can learn more
20:59
Speaker 1: about yourself, so that you can learn how to handle
21:01
Speaker 1: adversity moving forward, and so that the next time that
21:04
Speaker 1: you go through a hurdle, whether or not it is
21:06
Speaker 1: related to your body, you are then able to overcome
21:09
Speaker 1: it and do it with the confidence that you are
21:12
Speaker 1: capable of doing hard things, period. So open yourself up
21:16
Speaker 1: to the fact that there is another way to move
21:18
Speaker 1: your body. And if you spend less time being angry
21:22
Speaker 1: and more time being present in the moment, then you're
21:24
Speaker 1: going to have more opportunity to reap the benefits from
21:27
Speaker 1: whatever it is that you're getting into. So again, this
21:31
Speaker 1: keeps coming back to this lesson that I'm preaching here,
21:33
Speaker 1: like all of the things that you can't control, meet
21:35
Speaker 1: yourself with where you're at, and move forward with grace.
21:38
Speaker 1: Two more questions. First question, how do you find social
21:42
Speaker 1: connection when injury is holding you back from training with
21:45
Speaker 1: your friends?
21:45
Speaker 2: This is really really good. I made a.
21:49
Speaker 1: Concerted effort to make plans with my friends that had
21:54
Speaker 1: nothing to do with running, especially my running friends, because
21:57
Speaker 1: it was understandably so frustrating that I used to have
22:01
Speaker 1: like a built in social hour every weekend. And even
22:04
Speaker 1: to this day, now that I'm running again, I am
22:08
Speaker 1: not doing the same things that I used to do
22:11
Speaker 1: when it comes to indulging in the running community that
22:15
Speaker 1: is truly so excellent in New York. And that's because
22:18
Speaker 1: that's on me, Like I'm just in this place right
22:21
Speaker 1: now where I feel smarter kind of doing my own thing,
22:25
Speaker 1: I can keep track of the paces and the things
22:27
Speaker 1: that I'm trying to focus on. I'm more aware of
22:29
Speaker 1: my body mechanics when I'm not running with a big group,
22:31
Speaker 1: and I'm just really dialed into doing this in a
22:34
Speaker 1: way that feels right for me and my body. With
22:38
Speaker 1: that said, going back to the plan making, I had
22:41
Speaker 1: to kind of stretch my muscles in a little bit
22:43
Speaker 1: different of a way. I was making yoga dates, I
22:45
Speaker 1: was making happy hour dates. I was having friends over
22:48
Speaker 1: for lunch and for dinner, and just making that, as
22:51
Speaker 1: I said, concerted effort so that I didn't feel even
22:55
Speaker 1: more lonely. I would be remissive. I had and say
22:58
Speaker 1: that injury is a lonely ex experience. But you can
23:01
Speaker 1: choose what you do with that experience and how you
23:04
Speaker 1: can best take care of yourself. What does your typical
23:08
Speaker 1: warm up routine look like before your runs now that
23:12
Speaker 1: you are dealing with planter fascia itis. My warm up
23:14
Speaker 1: routine right now takes about eight to ten minutes. It
23:16
Speaker 1: consists of exercises that Luke my Pt and I have
23:20
Speaker 1: worked on together. These exercises EBB and flow over time
23:24
Speaker 1: depending on how my body is feeling. It's things like
23:28
Speaker 1: calf phrases and lunges and squats and hamstring scoops and
23:34
Speaker 1: things that are really focusing on getting both my calves
23:38
Speaker 1: and my hips warmed up. I think that this is
23:40
Speaker 1: something we don't talk about enough, is that planter fasci idis. Yes,
23:43
Speaker 1: is an inflammation of the tendon on the bottom of
23:45
Speaker 1: the foot, but it's often caused by poor movement patterns.
23:48
Speaker 1: It's an overuse injury, and for me, it has resulted
23:52
Speaker 1: in a ton of tightness in my calves and also
23:55
Speaker 1: in my hips. So it's really important for me not
23:58
Speaker 1: only to make sure that I'm like rolling out out
24:00
Speaker 1: my foot and taking care of my foot, but also
24:02
Speaker 1: that I'm taking care of the rest of my body
24:04
Speaker 1: because it's not an isolated injury, So spending a lot
24:07
Speaker 1: of time, a decent amount of time before I actually
24:10
Speaker 1: start running, making sure that I'm giving the rest of
24:13
Speaker 1: my body what it needs to prepare myself for the
24:15
Speaker 1: effort ahead. And the last question for now, and like
24:19
Speaker 1: I said at the top of this episode, if you
24:21
Speaker 1: have more questions, if you want to know anything, whether
24:24
Speaker 1: it is with regard to injury or not, feel free
24:27
Speaker 1: to leave me a voice of message. The link to
24:29
Speaker 1: do that is in the show notes. The last question,
24:33
Speaker 1: what's next? This is always the question. It's like, I mean,
24:35
Speaker 1: I'm very single, but it's like when people get married
24:38
Speaker 1: and they're like, when are you having kids? And then
24:39
Speaker 1: when you have your first kid, it's like, when are
24:41
Speaker 1: you having your second kid? Can I just run this marathon? No,
24:43
Speaker 1: I I'm going to run the marathon. It's going to
24:46
Speaker 1: be great. I'm going to go to Italy after. Well,
24:49
Speaker 1: I'm going to go to october Fest and then I'm
24:50
Speaker 1: going to go to Italy after. But I have my
24:54
Speaker 1: sights set on Tokyo. That will be my last of
24:57
Speaker 1: the majors. Hopefully they don't announce adding a seven before
25:00
Speaker 1: I get there, So that's kind of on my radar
25:03
Speaker 1: right now. I am focused on how I feel after Berlin.
25:07
Speaker 1: I really am just so dialed in on getting there
25:10
Speaker 1: and feeling the best that I can feel and not
25:14
Speaker 1: reigniting this in a bad way like I did after
25:16
Speaker 1: London last year. So I'm gonna run Berlin. I'm gonna
25:20
Speaker 1: have some fun, I'm gonna see how my body feels,
25:23
Speaker 1: and God willing, I will be crossing off that last
25:26
Speaker 1: major and took you at the beginning of next year,
25:29
Speaker 1: and then who knows, maybe I'm just gonna be a
25:32
Speaker 1: hoppy jogger.
25:34
Speaker 2: That sounds kind of nice. Right now.
25:36
Speaker 1: That's it for now. I know there's a lot in
25:38
Speaker 1: this episode. I know there's a lot more that I
25:40
Speaker 1: can cover. I'm always here, like I said, for you,
25:43
Speaker 1: so comments, questions, whatever, I am all ears. Feel free
25:46
Speaker 1: also to shoot me a dm over on Instagram. It's
25:49
Speaker 1: at Emily Body and at Hurdle Podcast. Injury is tough.
25:53
Speaker 1: I know it, I'm there, I live it, I see you,
25:57
Speaker 1: I hear you. I know you're struggling to We're in
25:59
Speaker 1: this together. But keep your chin up, focus on the
26:02
Speaker 1: things that you can control, and let's keep hurdling. Another
26:05
Speaker 1: hurdle conquered. Catch you guys next time.