How to stay positive while recovering from running injuries

As logical as this conclusion is, though, it is one many runners — including myself — tend to struggle with. Personally, I had a harrowing experience early in my running career with one of the most common running injuries: shin splints. OK, it may not be a particularly severe injury, but the impact on my runs was incredibly discouraging. As a new runner, I had been working hard to build up my base and make rapid progress. And then I started to develop the dull ache associated with shin splints. When I talked to the track coach about it, he said it was just shin splints and nothing to worry about. Which, as it turns out, wasn't the greatest advice. The guidance offered by the coach wasn't exactly wrong, but it wasn't entirely complete, either.

Armed with the reassurance that I was only dealing with shin splints, I kept following my normal workout routine. And started to get slower. Not only did my speed decrease, but my overall endurance did as well. All the while, the pain in my shins didn't go away. What was the problem? I had refused to accept the new reality of my fitness world and tried to stick to my existing goals. Eventually, I took some time away from running completely, which was a game-changer. During that time, I focused on recovery. Rather than being running-centric, my goals started to revolve around my flexibility, balance, and pain levels. Eventually, the pain went away, and I was able to get back to my runs as a better, more patient runner.

If (or when) you deal with a running injury, do not minimize it or try to power through. Instead, see this as a different stage in your training and adjust your thinking and goals to embrace the opportunity to recover.

Cross-train to stay mobile

One way this shift in thinking may manifest itself is through cross-training. Runners run, and we don't tend to spend a lot of time in other athletic pursuits. Remember, though, most athletic injuries are classified as overuse injuries. Meaning the issues are directly related to the focused and repeated effort of running. Often, these injuries can be strong indicators that you're lacking in some other aspect of your fitness like strength, balance, or mobility.

While training for my first official race, I again fell into the overuse trap and developed an injury. This time, the culprit was a strained calf. Based on previous experience, I knew that running through it wasn't the answer. I had at least learned that much. Weightlifting, my other training modality of choice, didn't really help the situation, though. Lifts that focused on my calves seemed to make things worse. So, the question was this: How can I continue to get cardiovascular training and encourage my calves to heal without putting any additional strain on them?

Two forms of training seemed to be the solution: cycling and Pilates. Because of the way bikes distribute the load, I could keep up my endurance training without overloading my calves further. This also gave me the chance to target other muscle groups that don't get as much attention during a run. Pilates gave me the chance to work on my balance and mobility in a low-impact environment. Again, once the pain in my calves subsided and I got back to running, my performance had notably improved.

So, while an injury can be frustrating, it can also be a reminder that your training is lacking in some areas. After all, fitness is a multifaceted thing, and running, wonderful as it is, simply doesn't address all of those aspects of your training. While recovering from an injury, use that time to cross-train and focus on whatever insufficiencies you might see in your training. Not only will this keep you moving forward in your overall fitness journey, but it will also prevent you from sinking into any discouragement you might otherwise feel while taking time away from running.

Leverage a support system

As mentioned earlier, most runners will deal with some sort of injury during their athletic careers. It's not great, but it's the truth. And one of the consequences of running injuries is that you can start to feel isolated. Maybe you used to run with a group and, because of the injury, you just can't anymore. Or maybe the injury has just thrown you off your game and you don't feel like yourself, lacking the motivation to get up and do anything. Whatever the case, the physical impact of running can also affect you mentally and emotionally. Frustratingly, this can also create a bit of a vicious cycle wherein you feel bad because you can't be as active as you used to be and you aren't as active as you used to be because you don't feel well.

During these seemingly dismal days, a supportive community of family and friends can be incredibly valuable. And, it's important to note this support system may or may not consist of other runners. Of course, runners who have experienced something similar might be a good source of encouragement and advice, but that's not entirely what the community is about. Mostly, it's just about getting you out of your head and preventing you from wallowing. The simple act of being around people can help you stay positive while dealing with running injuries.