Preventing injuries in a big deal when training for any endurance competition. I begin with stretches to help loosen up my body and get the muscles warm. Generally I do this in the house before I head out, and it's not included in the time I spend walking. Neither is cool down afterward. Most treadmills will have you believe that two minutes is a proper cool down period. I tend to take my time, however, so I usually spend up to 10 minutes cooling down. This allows the lactic acid that has built up in the muscles to dissipate, and permits the heart rate to return to normal. Not cooling down after a workout will have me mentally flogging myself the next day when my muscles are so sore I can't move. AS pain is bad enough; adding muscle pain isn't my thing if I can avoid it.
I did a full 60 minutes today, which is right on track with the training schedule. The shin splints I was experiencing last week have lessened. I'm still dealing with knee pain, but I can live with it at this point. I tell you, the worst thing right now is the soft tissue hip injury I sustained in the fall earlier in the week. Thankfully, there's no bruise on the skin, but there is some swelling and I can tell that there is some deep tissue bruising. I get a less than gentle reminder of it every time I roll onto my left hip. :-/
Tomorrow is Sunday, and a day off. I'll connect back on Monday. keep movin' - rest is rust!
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