Countdown!

on April 8, 2009

Yawn. So tired. This will help:

Just basic banana oatmeal:

1/2 cup oatmeal
1/2 cup milk
1/2 cup water
1 sliced banana
Toppings: Almonds

Countdown to Crooms’ and My Running Hiatus

I am getting really excited for our 15.0 Mile Trail Race on Saturday! It’s going to be extra fun because there’s a group of us driving down on Friday night and we’re all crashing in a little hotel together. It will be a challenging and pretty course.

BUT, I have to admit that I’m also excited for the race to be OVER. Ever since I had my life bonk revelation, the idea of taking a break from running has sounded really, really good. When I think about it, I’ve been racing for nearly 8 straight months (over a dozen races!!). Plus, I’ve been running 20 miles/week almost every week for the last three years. My mind AND my knees (but especially, especially my knees) want a break!

I don’t know how long the running hiatus will last; I just want to see if my knees improve without constant pounding. To read a description of my knee condition, check out this post. I’ll be posting a detailed plan for my running hiatus on Sunday or Monday, but it’s going to include a mixture of low-impact exercise, like spinning, biking, elliptical, rowing, yoga, and the 30 Day Shred. Variety will keep me from missing running TOO much. 🙂

One thing I’m concerned about, naturally, is a slow but steady weight gain. I’m going to go from burning 1,600 calories/week through running to burning around 700 – 900 calories/week through cross-training. My eating habits will have to be tweaked, but I anticipate I won’t be as hungry anyway, so hopefully it will be easy to cut down a little.

Have you ever made a serious switcharoo in the type of exercise you do due to an injury or other circumstance? How did you handle it?

{ 42 comments }

Leanne April 8, 2009, 3:51 am
Hey Caitlin. There was one summer a few years back when the only formal exercise I did was short walks whenever I could fit them in. I was a waitress at a resort and I worked CRAZY hours so there was just no time. On top of it, I was eating/tasting all of the rich food and desserts they were serving for dinner at night.

My hunger cues adjusted, just as your probably will, and as long as you listen I think you’ll be fine.

Congrats on all of the races, by the way. You really are an inspiration to me:-)
Aimee April 8, 2009, 3:55 am
How many calories do you burn during an hour spin class? I think an intense spin class, could burn close to the same calories as an hour long run. At least my heart rate it pretty high during spin class.
Caitlin at Healthy Tipping Point April 8, 2009, 4:08 am
Aimee – I usually burn 450 or so in spin. So it’s like a 6 mile run or so. But, I don’t know how often I’ll be able to spin due to work.
Adi (oatonomy.com) April 8, 2009, 4:18 am
I got into rowing for a brief stint in highschool and ended up really, really hurting my neck. I never rowed again and was always scared of getting the same injury — ahh the pain! Anyway, I’m excited to say I’ll be giving rowing another go this summer.

I’m sure the break from running will be good for your mind AND body… both are part of fitness and we need to take care of them equally, I think!
Life Coach Jen April 8, 2009, 4:19 am
Caitlin, I ran one race a couple years ago, it was just something I wanted to accomplish, but I cut way, way back on my running after that. I’d been training six months or something for a half marathon and then just cut back to running anywhere from no miles a week to maybe 9 or 10; I just exercised in other ways like walking, hiking, and various other aerobic activities. I didn’t gain any weight when I stopped training and didn’t notice that I had to switch up my calories, either, I don’t know if we have a natural set-point or maybe, as you mentioned, just adjust automatically because we’re not burning as much. You’ll be fine, I’m quite confident!
VeggieGirl April 8, 2009, 4:55 am
Of course!! I used to be a cardio junkie, and now I ONLY do yoga (daily) and strength-training (5 days a week with my trainer). It’s helped my body, energy levels, and overall well-being, tremendously.
FoodsThatFit April 8, 2009, 5:22 am
Hey miss Caitlin! Can’t wait to see you this weekend for the race 🙂 I think I have told you this before, but I had to take almost 2 years off of running for some knee issues I was having. It wasn’t until last spring that I was finally able to start running again. Have you ever heard of Active Release Therapy? I had that done for a couple of months when my knee pain was really bad and it helped me a lot. It was expensive, so now I use the foam roller which is a similar idea, but I can do it at home.
Danielle April 8, 2009, 5:28 am
Hm, that’ll be quite the lifestyle change. I unfortunately have never ran with such commitment so I can’t offer you much but maybe the break will help you expand your exercise habits? There’s a lot of great cardio and strength activities out there! Good luck 🙂
Rachel April 8, 2009, 5:44 am
Hi Caitlin,
I know you’ve said it before, but what do you put in your coffee? It always looks so divine!
Caitlin at Healthy Tipping Point April 8, 2009, 5:45 am
rachel- half and half. it IS divine!!
Liza April 8, 2009, 5:46 am
I was told to stop running after completing my first 1/2 marathon – I had to walk the last five miles b/c of IT band problems. As a comnpromise, the doctor and I agreed that I can still run, but no races longer than 10ks. I found that two-a-day workouts have helped me maintain my fitness level. I do strength training coupled with about 30 minutes of moderate/vigorous cardio in the morning (which on some days includes a short run), then a yoga class or long walk in the evening. Doing this about 2-3 times/week has helped alot. I miss running as much (especially long runs), but I’m loving that I don’t have to stress about “getting a run in.” My next race is a 5-mile trail run and it’s been so fun to incorporate other things into my training.

Good luck, Caitlin!
Dori April 8, 2009, 5:46 am
I think as long as you are doing cardio and strength training, you won’t gain weight. Your body will still be burning fat. Good idea to take a break from running — sounds like your knees really need it.
Zesty Cook April 8, 2009, 5:52 am
Caitlin – Oats look great! Good luck on the run this weekend!
Nicole (anotheronebitesthecrust.wordpress.com) April 8, 2009, 5:55 am
Mmmm, I’m loving your lovely, simple bowl of oats 😀
iowagirleats April 8, 2009, 5:57 am
My knees started really killing me around Christmas time, and since then I’ve incorporated the elliptical machine into my cardio routine. I kind of hate it (it feels so unnatural) but I’ll admit, it really has helped my knees and allowed me to run pain-free a lot more often. Good for you for recognizing you need a break – no need to get a long term injury!!
Brandi April 8, 2009, 6:00 am
i haven’t really changed my activity much, but I haven’t really had to train for anything other than a 5K, which isn’t much.

I think all the cross training and other activities you can find will keep you happy without feeling like you need to be running all the time – and with your knees feeling better, that will keep you doing other things, too.
katie April 8, 2009, 6:02 am
Good luck this weekend! You’ll do awesome! concerning you post last night, I found this in my paper this morning, thought you might be interested! http://www.cantonrep.com/lifestyle/food/x180618981/Make-great-pad-Thai-at-home-heres-how
seesaraheat April 8, 2009, 6:04 am
After my half marathon last year, I stopped running for a while because I was burnt out and my legs were killing me. I had a slow but steady weight gain of about 10 lbs over the summer because even though I had stopped running, I was still eating like a runner! It took some re-evaluation and intuitiveness (plus a few experiments) but I finally got back to my happy place before the holidays which was a perfect time. Basically, I eat 200 calories less per day when I don’t run. I’m running again this year but not nearly as much and I have noticed I’m not as hungry when I’m not in serious training mode. You will do just fine!
Rachel April 8, 2009, 6:11 am
Caitlin- I thought that’s what it looked like. I love me some half-n-half… I’m glad you go that route. I half expected you to say it was some health-food store buy that would never be realistic for me. Good job keepin it real!
Carolina John April 8, 2009, 6:21 am
i have begun working in a lot more biking since dealing with a knee “thing”. now i’m loving the bike a lot!
Kimberly April 8, 2009, 6:29 am
I had to give up running when I lived in NYC, because work-commute schedule made it impossible to get to a park or trail while it was still light out. My default substitute was elliptical-ing away at the gym — I worked up a good sweat, but had to have the TV/magazine to get through the monotony. I much, MUCH preferred swimming! Swimming laps is wonderful low-impact exercise, and so invigorating.
megan April 8, 2009, 6:29 am
I live in Michigan, so I switch it around every year. I run all summer, maybe doing a few races, and I work out at the gym all winter. I do the elliptical, arc trainer, zumba, spinning, whatever fits in my schedule. When I run, i normally only run 3-4 miles so the gym workouts are pretty equivalent so i don’t notice much difference. it definitely helps me not get burnt out though!
leslie April 8, 2009, 6:59 am
hi caitlin!

i actually think it’s great that you’re going to take a break from running. you always take such great care of yourself; it sets such a wonderful example!

just to put my two cents in, when i injured my knees, i went from running 15 miles a week to 0, with just a little low intensity biking and 3 strength training (i.e. physical therapy) sessions a week. my weight didn’t change an ounce, and the only thing i changed was not eating pre/post run snacks, obviously, since i wasn’t running. you do a great job of listening to your hunger, and i am sure you have nothing to worry about.

also, this is just from my experience, but i found that quad strengthening exercises have been an absolute godsend to my knees. a pair of ankle weights has been the best investment i’ve made in a while. i’m no doctor or anything, so you can take this with a grain of salt, but i would totally recommend adding some extra leg strengthening in to your new plan. maybe you’ll be pleasantly surprised when you start running again! 🙂

sorry for the novel! lots of luck with your race this weekend!
sara April 8, 2009, 7:02 am
i was running 40-50+ miles a week back in Decemeber and January (in training for a marathon) and due to a stress fracture, i’ve had to cut that down to 0 miles a week for the past 5 weeks. it sucks. i’ve been cycling (not nearly the same calorie burner as running) and swimming/aqua jogging, but i’m not allowed to use the elliptical. i’m trying to watch what i eat, and i think my hunger has dropped a bit, but i still have a bunch of anxiety eating which is no fun. needless to say, i miss running dearly and will be back out there ASAP. so far my weight gain is minimal, but i’ve probably also lost muscle as i’m not really doing any weight lifting.
tfh April 8, 2009, 7:16 am
Every body’s different, but I’ve never gained weight during my breaks from running. I think my body revs up when I switch things around more and cross train! It will be interesting to see your experience. The mental benefits of running are always what bring me back, and I’d also love to see if you find they can be matched by other activities!
Matt April 8, 2009, 7:16 am
I went from running 70 miles a week to 0 for three weeks. My appetite went down and I didn’t gain a pound.
Eatingrd April 8, 2009, 7:36 am
I used to dance pretty heavily for 2.5 hours a day 6 days a week in highschool plus dance team and in college. Now I don’t dance as much and have seen about 3 lbs creep up, but I keep myself busy with gym classes and I’m finally seeing some muscle with more weight training! I miss it very much but I’m at a different point in my life right now. I think a little break will be good for you 🙂
Anonymous April 8, 2009, 7:37 am
Caitlin – I had to stop running because my feet were hurting. My doc told me the same thing – stop running. I was only running 3 miles so it wasn't as big of a deal as it would be for you BUT I LOVED it. I switched over to ellipical, spinning, walking, strength training & some running – it worked really well. I enjoyed those activities just as much when I got adjusted.

You seem to be very aware of your eating/hunger cues. I think you will be fine b/c you are so aware. Just continue listening to your body.

I think you could probably incorporate some treadmill runs as they are easier on the joints from the padding if you wanted to.

I use half & half too – there is NO substitute!!! 🙂
healthy ashley April 8, 2009, 7:39 am
I’m sure a break will be so nice for you!

Good luck on that race!!!
Run Sarah April 8, 2009, 7:45 am
The break will hopefully give your knees a much needed rest. I find I am more hungry the more I exercise – it balances itself out.
L.A. Daze April 8, 2009, 7:47 am
I took a break from running after my last half marathon. I didn’t stop altogether, I did go for the occasional 3-miler every now and then. But…I did gain weight. I guess I just didn’t adjust my eating habits back, so that’s something you might want to watch out for. Plus I wasn’t cycling as much either.

Spin class actually burns a lot of calories, so if you do that twice a week, you’ll easily burn 1,600 calories. I know that I burn more when I ride my bike than when I run.
Leila April 8, 2009, 7:57 am
hey there, I wouldn’t be too worried about creating a calorie deficit if you’re doing spinning a couple of times a week. A one hour class burns about 450 calories, so you’ve knocked out 900 with just 2 classes a week.

Plus like Leanne said, if you’re just not burning the calories, your hunger won’t be as ravenous or triggering as it is today.

Take advantage of the experience to explore new things – try pilates, it’s amazing for your core!

Good luck.
Red Head, Yellow Dog April 8, 2009, 8:02 am
After my second half marathon, I desperately needed a break from running. I was doing high mileage weeks for months and, like you, hadn’t run less then 25 miles/week for a couple years. I was afraid I lost my love for running and I would never get back into it but after a little hiatus I felt rejuvinated and enjoyed my runs immensely. WHen i got back into it I just ran however long I wanted at whatever pace and it was fantastic.

Also – since my knee injury about a month ago (has it really been that long?!) I went from running 5-6 days a week to not running or only running a few times a week and cross training instead. And guess what? I LOST weight! how? no idea. I didn’t FEEL like I was eating differently and I’m def not the person that has a hard time keeping weight on. I think it was the fact my body was so accustomed to running that switching up to other things made it work in a different way. sorry this was so long! I know I’m always comforted by others first hand experiences. Good luck friend!! 🙂
Caitlin at Healthy Tipping Point April 8, 2009, 8:06 am
thanks to everyone for sharing their stories and offerring support!!! it means so much to me.
RunLoveSun April 8, 2009, 8:32 am
Hi Caitlin,
I got a serious injury that kept me from running for almost a year. It was difficult for me to cross train because I feel like it’s such “work” whereas running is fun to me. So when I got injured I basically did NOTHING. I was curious how my weight would change, but it didn’t really budge. I still enjoyed food but my appetite wasn’t as ravenous. I think you will be fine, just listen to your body. And on the upside your wallet won’t have as big of a dent due to food expenses! Good luck with your race!
Trish April 8, 2009, 8:44 am
I now do less exercise than I used to. When I cut back I did not gain weight. In fact, my body seemed to react quite while to the adjustment. Less can sometimes be a whole lot more! 🙂
Thinspired April 8, 2009, 8:59 am
20 miles a week, wow! I think a running break will be good on those knees of yours! I know it will be a difficult adjustment but it looks like you have thought about this a lot. Best of luck with it, I hope it helps!
runningwithin April 8, 2009, 9:30 am
I’m actually doing something similar after my La Jolla Half Marathon. Between school, studying for my personal trainer cert., working full time, training for the La Jolla Half and trying to have a life, I’m feeling myself burn out. Although I love the feeling after my runs, I’m not looking forward to them the way I used to. I don’t want to follow a training schedule for awhile, I just want to do whatever exercise I feel like on that day. If I feel like running I’ll run, if I want to spin, I’ll do that, etc. I think I just need an area of my life where I’m not following rigid guidelines where it’s just about relaxation. Come training time for the Disneyland Marathon I think I’ll be all ready to go after a mental break and I bet this will be a great physical and mental break for you too.
Lindsay April 8, 2009, 11:46 am
I personally had a very bad skiing accident a couple of years ago where I tore up my ankle and I had to have screws and plates put in my ankle to reconstruct it and prior to this, I had been a varsity cross country and track runner. After the surgery, I was bed bound for two weeks and was not able to go anywhere but the bathroom and possibly the kitchen to get some food. I got very restless and knew that as soon as I could, I wanted to start running again.
That rediness to get back to running was probably what made my healing time longer and now to this day I am not cleared medically to run. It is very challenging, because running was my passion and my stress releaver. Do not push yourself so hard that you get terribly hurt and could possibly never be able to run again.
A break is always a good Idea!! 🙂
Joanna F April 8, 2009, 12:01 pm
Hi Caitlin – Mary Rambin is a “famous” NY fashion blogger…she also focuses on fitness/food…she asked her readers what their fave fitness blogs were and your blog was on there! So cool 🙂
Here is her link:

http://mary.nonsociety.com/
Caitlin at Healthy Tipping Point April 8, 2009, 12:03 pm
joanna- i saw that!!! i was sooo excited.
livelovelaugheatlearn April 8, 2009, 2:40 pm
I had to stop running due to knee injuries, but I’m not the best person to look to for advice. I gained weight since I had to stop running. And it was gradual, so it wasn’t super noticeable until today actually, I realized how tight my pants are! I think knowing you have to change your eating habits is half the battle. I didn’t realize how many calories I burned running!

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