Written by Coach Paul and Coach Andy
As runners there is nothing better than experiencing that ‘Runners High’. We all know what it feels like when we are running well. Consistently hitting those hard sessions. Endorphins flowing after those long runs. Everything is going smoothly. We’re on top of the world. We almost feel invincible. Then boom……...seemingly out of nowhere…….INJURY!
Does this sound familiar?
Here’s Andy's recount from early 2020…
“Early in 2020 I picked up an injury in the simplest way. I’d been training for the 800m and 1500m at the Australian Masters Athletics National Championships (eventually cancelled like everything else due to COVID-19). I was running home from work on a regular easy commute when my glute tightened up. I stopped, then jogged a couple more k’s until I found a bus that could take me home. Looking back to 7 Feb 2020 in Strava the run title is simply “Tight Glute”. That was it. It was a bit sore that night and the next day I was in a physio. I spent the coming months battling to eventually get back to feeling normal when running.”
Sometimes injuries just appear, however the majority of the time they start off as little niggles. We immediately go through the thought process of "I’ll be alright. It’ll come good. I’ll just run it off. I’ll run a bit slower and take it a little easier".
We know this thought process because we, like many runners, have experienced it.
For Paul this is exactly what happened this year 2021...
“Late in 2020 I could feel a little tenderness in my right Achilles tendon. I had become less diligent with my strength training after a huge year of running. I decided to ease back on the running and up my strength work again. This helped to a certain extent but the niggle remained. During January this year I began a lot of hill training in preparation for the year ahead and my upcoming race at the Pinnacles Classic. This only aggravated my Achilles more and it eventually led to me dropping out after only 4.5km’s of that race. I am currently working with the Physio on strengthening and loading the Achilles tendon. At the time of writing this I am 4 weeks into my rehab program and I feel I am making slow and steady progress.”
The most important lesson to learn is not to let that niggle develop into something more serious. Seek professional guidance as soon as possible. A Physiotherapist will be able to assess you and, in most instances, have you back to running at your best in a relatively short space of time. The longer you leave it, the longer your recovery is likely to be.
Now that seems like fairly straight forward advice. Overcoming the physical side of injury. How about the mental side of injury? because let's be honest, injuries suck.
You’re used to running for a certain amount of time every week. Remember that ‘Runners High’ you’ve been experiencing? Suddenly it has been taken away and you can feel like you’ve fallen off the mountain and hit rock bottom. Maybe you’re sitting at home while you know that the group session is on and everyone is out there improving while you lose fitness. Or checking race results, comparing yourself to your friends and guessing a time you might have run. The depression and helplessness you feel in this time is not imagined and you are not alone.
We often forget that no one is invincible. That others have experienced exactly what we are going through. They were injured when we were smashing goals left right and centre. They’ve come back strong and even though it might not feel like it at this moment in time, so will we.
Learning to trust the process and finding alternative measures to keep up your fitness and work on your strength and conditioning is key. Can you ride a bike? Go for a swim? These are low impact activities that continue to train our cardiovascular system. Do you have access to a gym? A yoga/pilates class? A running group that focuses on strength and conditioning?
Filling your time and maintaining your structure to a certain degree makes it a lot easier mentally when trying to overcome an injury. You want to try and keep up with the volume of training you were doing, just using different methods.
Remember that injuries are temporary and we all experience them at some point. You may feel like the pain is never going to ease. Stay positive though. You will get through this. Listen to your body. Seek professional guidance and you will soon be experiencing that ‘Runners High’ again.
Andy’s top 3 injury list:
Shin splints restricted me to a run less run faster 3 day a week program for my first attempt at a marathon.
A stress fracture from over training,
Osteitis pubis continues to linger and resurfaces with excess repetitive long runs.
Paul’s top 3 injury list:
A hip injury while training for my second marathon left me on the sidelines for 3 months.
A series of calf strains from lack of strength and conditioning
Achilles Tendinopathy from focusing too much on the running and not enough on strength and conditioning.
Thanks for reading and get in touch if you have any questions or need help with any aspect of your running.
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