It’s bound to happen at some point in most runner’s lives. An injury. And whether it’s from overuse, an imbalance, or a fall, it’s probably going to mean some time off from running.
This was from October 2015. Not today, thank goodness.
Of course, one of our goals as runners should be to avoid injury in the first place. Strength training, not trying to run through a minor injury, and taking time to rest and recover during training are key.
But sometimes it happens in spite of our efforts to stay healthy. If you are an injured runner here are six tips that will help you stay fit (and sane) while you heal.
6 Tips for the Injured Runner to Stay Fit (and Sane)
Are you an injured runner? Here are 6 tips to stay fit (and sane) while you heal. #runningClick To Tweet
Just a note…be sure to check with your doctor before trying some of these suggestions.
1. Relax. This too shall pass
As frustrating as a running injury is, it will heal and you will most likely be able to run again. No purpose is served to get angry or sad (at least beyond the first day), just do what you can and take the time to heal. Trying to rush the process rarely works and could cause another injury or push back your recovery.
2. Follow your doctor’s and/or therapist’s directions
Do your therapy exercises, wait until they say that it’s okay to try a run. They are professionals. They want you to get back on the road too because they’re tired of hearing you complain that you can’t run.
3. Work on….
This is a great time to spend working on some of those weak spots that can get neglected when you’re running a lot of miles. Like your core. Or your glutes. Or your upper body strength.
4. Cross Train
So you can’t run. Bummer. Maybe, depending on your running injury, you can ride a bike, swim, or even walk. Pool running is also a great alternative for many injuries.
5. Try Something New
Have you ever noticed that when you are training seriously, you don’t have time for much else? If you’re an injured runner, and again depending on your injury, try something fun, active and new. Kayaking or paddling, yoga or Pilates, or any activity that interests you that you haven’t found time for.
6. Be Mindful
Remind yourself that you are healing your body, that allowing that healing to happen will let you keep running. Resist the temptation to start back too soon because “it feels pretty good.” Yes, I know you’re going to try a run, whether it’s a few steps or a few miles, but be honest with yourself, think of the big picture, and choose what’s right for your running future.
Have you spent time as an injured runner? How did you cope? Do you have any suggestions to add?
And Now It’s Time for the Runners’ Roundup!
Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Meatless Monday with Sarah and Deborah
Inspire Me Monday with Janet
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, Laura, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
One of my friends was injured a couple of years ago while training for her first marathon. She was devastated. But she immediately changed her routine and did a lot of strength work – and when she finally came back from injury, she was actually stronger than ever. Yes, it took time to get back to her former paces BUT she did so quite quickly and did so well in her marathon.
Smart woman. That’s the best way to get through an injury.
Great tips, Debbie!
When I was injured for most of 2019, I spent a lot of time doing strength training, Pilates and Yoga. It was fun to discover new forms of training and it helped me to realize that my former way of training was too narrow (and probably the root of my injury in the first place).
That’s true. So many runners just want to run! Cross-training really is so helpful even when you recover from an injury.
Usually when I am injured I spend a few days doing nothing- sleeping more, relaxing, etc. Then I get into cross-training. It seems like pool running is great for so many injuries but its also the least convenient for most of us. When I hurt my foot a few years ago I joined a gym so I could use the pool but there were only 3 lanes and the hours weren’t great. I’m glad I also have a spin bike at home now as an option if needed.
I don’t have a local pool either, especially right now during covid and the pool is only open for lap swimmers. I think cycling is a good alternative for a lot of running injuries.
As I’m literally coming back from an injury, I can 100% back up what you are saying. I have been cross-training on my static bike to keep up some form of fitness and have also tried to focus on the benefit the enforced layoff has done to the other parts of my body that are benefiting.
Having said all of that, I can’t wait to get out for my first post-injury run tonight.
I hope your run went well. It sounds like you were recovering the right way!
Injuries are the worst! It is so mentally challenging as well as physically challenging. I had a dream last night that I broke my ankle skiing and woke up in a panic until I realized it didn’t happen!
Oh my goodness! You must have been happy to wake up!
Yes, focusing on the big picture is key (at least it was for me). The two major injuries that left me sidelined were a buzzkill, but I accepted that neither were the end of the world. And, I knew they would heal…if I let them. As you know, I don’t do well sitting still, so I was able to up my game with walking (with one) and build my strength on the bike (with the other). Both were win-wins 😉
You could be the poster child for smart recovery!
These are great tips, Debbie! Thankfully I am not injured (although it always seems there are annoying aches), but I haven’t been running due to not feeling well — for longer than anticipated!
Doing something else is exactly what I’m doing! I am actually totally enjoying that not running has freed up the time to work on my passion projects. I guess I’m lucky that I have so many different interests.
I hope you feel better soon and can get back to running. I’m glad you’ve found great ways to spend time while you’re not running.
Great tips. Hopefully I won’t need them.
Mostly importantly is not to be negative and focus on the positives because it will not last though it seems like forever.
I was out for 5 months and couldn’t do much – I read, knit and connected with friends to pass the time.
That would be difficult. The longest I’ve been out was 8 weeks when I cracked my kneecap. And I couldn’t do a whole lot then because of the stupid brace.
All great tips! For #4, I know some injured runners like to set cross training goals, like working up to a certain time, or speed or whatever on the bike, eliptical, etc. You can do workouts towards the goal just like with running and keep a log of your progress. Of course you’re not going to be competing in the stationary bike world championships, but it can help keep you sane. It’s something we all have to deal with sooner or later!
I think that’s a smart way to motivate yourself in a sport that isn’t your favorite. Great idea!
Great tips! Finding a form of cross-training makes a huge difference. When I had a foot fracture, pool running made the injury so much more bearable.
I’ve heard so many people say that pool running was so helpful. I don’t have easy access to a pool so I better not get injured! 🙂
Injuries are so frustrating because it’s out of your control and you have to let your body heal! Patience is key and building strength in other areas is a great idea!
Patience is so important. Trying to come back too soon could set you back and keep you out even longer.