To reach big goals, whether in life or in training, you have to get used to being uncomfortable. But there’s a right way to push yourself that’s safe. Most people either don’t know how or just don’t do it. Read on to find out how to safely get used to being uncomfortable and see how I did it during my training this week.
I’ve spent my whole life being uncomfortable in my body whether because of my joint pain or the teenage “I need to be skinny” mindset. So when I started hearing running coaches suggest that you need to get comfortable being uncomfortable in order to rock your training, it just clicked.
I have experienced arguably more discomfort than most people. That puts me at a distinct advantage when it comes to my training. My pain tolerance is pretty stinking high since I’ve had to learn to be a functional person at a pain level of 5 most days. (Ok, to be honest it’s usually at closer to a 3 now after all my physical therapy.)
Read more:
4 Problems with the Pain Scale
The Pain Scale: Why Do I Loathe This Method?
The Right Way to Get Comfortable Being Uncomfortable
For starters, let me say I did NOT just dive into training and TRY to increase my discomfort. That is a guaranteed recipe for disaster for anyone, chronic pain or not. I’ve spent the last 8 months building up to this point by focusing on two things:
- Building a strong foundation through my training; and
- Developing a deep, trusting relationship with my body.
This is why I have serious misgivings with HIIT (high intensity interval training) and other similar styles of “No Pain, No Gain” training. Most people who participate in these activities do not have either of those in place and that’s why the injury rate is so high. But that’s a soapbox for another day.
Only after spending these last 8 months strengthening my joints and muscles and learning to listen to my body can I say that I’m confident pushing myself. Because I know the difference now between the burn and discomfort from challenging my body and the pain of hurting myself I have earned the ability to push my body.
This week I could confidently push myself, especially in my running workouts, and safely get comfortable being uncomfortable.
No matter where you’re at in your training, it’s always a good idea to check back in with your foundation and body. Use my 2-week Getting Started with Cardio Program to check in!
Training Log: Get Used to Being Uncomfortable
Monday
Full Body Strength Workout + Easy Run
I did my warm up exercises first thing in the morning when I woke up. Not only did it kick start my day, but it was really nice getting them out of the way. It meant I spent less time at the gym and was able to dive right into my full body strength workout.
After the workout, I went outside to the soccer field at my gym to measure the distance of the teeny little track that runs around it. It took me 6 laps to do one mile and wow was I slooooww! The track is all gravel and it’s not very well compacted so I had to seriously slow my pace to make sure my feet were hitting the ground safely. I’m not keen on the idea of spraining my ankles two weeks in a row ya know?
It’s also really hard to control form in general on unstable surfaces. That’s why I’ve been incorporating balance work on thick foam pads into my training. But when running, I have to think about how my feet are hitting and pushing off the ground. Plus minimizing how much my knees, hips and core want to rotate in response to the gravel. Not sure if I’ll be doing more training on that track.
Tuesday
Warm up + 5 mile Long Tempo Run
My best run to date. I can’t believe how good this run felt! After my morning exercises, plus my running warm up, I went back to my trusty treadmill.
Sidenote: I definitely prefer the treadmill to the track at my gym. Between the loose gravel and the 6 laps to a mile thing, I would definitely rather run on a treadmill. Plus running in circles can create overuse injuries.
Last week’s tempo run was pleasantly easy so I was actually looking forward to trying it out again. This time, pushing a bit harder. I am seriously loving all the info Laura Norris has to offer so I followed her Progressive Tempo Run Workout.
My favorite way to gauge intensity (and Laura’s recommendation too!) is to follow your breathing. She suggests that the tempo run intensity should have a breathing rate of one breath in for every two steps, one breath out for two steps.
I discovered something seriously awesome during this workout – that I wasn’t pushing as hard as I thought. My breathing was spot on the ENTIRE workout, meaning I kept my rhythm and didn’t struggle to breathe. But my breathing rate was about 1 breath for every 3 steps – less intense than 1 breath per 2 steps.
This is awesome because it means that I have the foundation I need to push harder. The next step is getting comfortable being uncomfortable!
If you want a crash course on how to lay your foundation with breathing, check out my free 2-week Getting Started with Cardio Program!
Wednesday
Family Time at the Zoo!
I love my “off” days, especially when it means I get to spend my workout time with my family doing something fun. Like seeing the brand new Penguin Chill exhibit at our zoo!
I’m a total bird nerd. Like, one of my favorite classes in college was Ornithology and I spent my study abroad experience oogling all the birds in New Zealand. I could have spent all day watching those incredible adorable penguins play in the water! Even better was getting to share that with my family.
Thursday
Strength Workout
Today’s workout was broken into three 10-minute sets throughout the day. Instead of doing all three sets at once, I broke up my sitting time by simply doing one set of all four of my selected exercises.
Read More:
10 Minute Butt and Core Workout
Friday
Warm Up + 4.5 mile Hill Run + Neck Adjustment
Like a lot of people, I am totally guilty of workout ADD. Meaning, I’ll just jump from workout to workout, always trying something new. But it’s really important to make a plan (even a flexible plan) and stick with it, going back to the same workout periodically so you can actually gauge progress.
So today I did the same treadmill Hill Run from two weeks ago. I was super excited to see that I am definitely improving! Not only did I run it at a faster pace, but I was able to increase the incline from 2% to 2.5%. Maybe I could have done more, but when you increase your intensity it’s best to pick only one variable to increase. I bent that rule by increasing both my pace and the incline just a little, so I didn’t want push it too much.
By the 3rd “hill,” I was definitely uncomfortable and by the 4th I was getting used to being uncomfortable. Then I was able to stick it out and run for 15 minutes at a cool down pace. Maybe next time I’ll try for the 5th hill!
Saturday
Gentle Movement + Hydration Post Neck Adjustment
Finally got my neck adjusted yesterday afternoon. Pretty sure I had needed to for a few weeks, but I’m always amazed at how well my body has learned to manage even when my head literally isn’t on right.
It was a relatively minor adjustment since I wasn’t experiencing much of the usual neck/shoulder pain, low back pain, right leg/hip pain. My body just happily accepted the adjustment, no complaints. That’s pretty unusual but I will gladly take it.
Normally, I get loads of muscle soreness as my body realigns from the neck down. I have a special series of movements to very gently work through those sore areas while encouraging my vertebrae to stay in their correct place. Plus I drink loads of water to help work through the soreness. Even though I didn’t have any of the usual reactions to the adjustment, I still stuck with my usual “protocol” since that’s what works for me.
Sunday
Gentle Movement + Hydration
I spend the next two days after an adjustment taking it easy and reinforcing the adjustment. Since I’ve felt so good this go-around (there’s definitely something to be said for doing these two-a-day workouts and breaking up the sitting!) I was tempted to go back to my regular workouts. But I’m sticking with what I know works for my body and doing my special post-adjustment routine.
Looking forward to getting back to my normal workouts for a few days before my little family and I head off on vacation! Woohoo!