Your Vert.Run coach and you probably have more things in common than you are aware.
You are athletes. You push yourself to do your best. You are disciplined. You take care of yourself. And You both have likely suffered an injury of some sort.
Injuries impact you both physically and mentally. No matter where it occurs, during training, in a race, or otherwise, you are faced with the reality that this happened.
Trail- and ultrarunning teaches us that nothing is given and that we should take nothing for granted.
This includes injuries.
In the short-term they seem like a set-back, but in the longer term they can help us learn about our capacities for growth, for recovery and about our health, both physical and mental.
No one tries to get hurt. No one likes to be injured. I don’t think anyone really likes doing physical therapy.
But injuries happen to all of us.
And by injury, I don’t only mean something that requires a surgical procedure or physical therapy That pulled hamstring might not require a sports massage, but you certainly feel it during your day.
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When I’ve been injured, the mental aspects have been as challenging as the physical recovery.
I’ve been fortunate so far that I haven’t had any major injuries from running (those injuries happened from other sports and activities). But I have accumulated injuries that have taken me out of my training routine and caused my primary care physician to recommend physical therapy. To which I am dutifully attending.
And I think attending is the right word. As you probably know, physical therapy is a grind. Not only during the sessions, but having the discipline to do the exercises as scheduled, knowing that the improvements, if any, will be gradual. And the exercises can be boring, repetitive, and tiring.
The physical therapists know the exercises aren’t fun for their patients. But they understand these exercises are helpful.
I believe runners have the discipline to follow a recovery program, but sometimes we need help with the mental side of recovery.
Here are five tips that have helped me in the past.
*I’m not a medical or mental health provider, so please, if you are injured or struggling, talk with a provider, a mental health specialist, or someone trained to help.
Tip: Listen to your healthcare providers.
Yes, this tip is both physical and mental.
A good healthcare provider will listen to you about where you want to go in terms of your health and running, and also deliver an objective assessment.
This might mean having to have a difficult conversation.
A good provider will work with you and use their experience and understanding to light a path.
Listen to the people who work with you and have your best interests at heart. Ask them questions and push back when you need to, but ultimately these professionals are there for you.
Tip: Set a goal.
Let’s amend this to “set a realistic and clear goal.”
“I want to qualify for and podium at Western States” is an admirable goal, but probably not
realistic for most of us (and if it is realistic for you, go for it and let me know if you need someone to join your crew).
I interpret “realistic and clear” as incremental, step-by-step goals, which probably progress as you recover physically and mentally.
These goals are helpful in giving you something to work towards and something to check off when you’ve progressed.
For instance, your ultimate goal after an injury might be something like running a trail half marathon within a certain time or at a certain pace. Which is an awesome goal, but it’s also not going to happen immediately after your injury.
Hence you, working with your healthcare provider and Vert.Run coach, should set realistic physical and mental interim goals.
These goals may start simply and then progress, but the discipline of checking off the boxes may
give you a boost.
Here are some ideas for interim goals that might give you some reassurance
that you are making progress:
- I will do my recovery exercises as prescribed
- I will log each time I go for a walk/run.
- I will remind myself that rest, recovery, and sleep are crucial components of healing.
Tip: Be Here Now
Wait, didn’t you just suggest we set a goal?
Yes, I did. But these tips are two sides of the same coin.
The reality is that none of us heals overnight. We might read stories about professional athletes who recover from injuries quickly, or at least recover enough to play. For the rest of us, we have to work our way through recovery step-by-step, keeping our present and future health in mind.
Admittedly, I don’t want to hear “slow down” from my physical therapist, but I understand intellectually it’s the right thing to do. These therapists are professionals – trained and experienced. They’ve likely seen your injury and much worse many times before.
Remember, they want you to get back to your activity as much as you do.
They have perspective. We, the injured, likely don’t.
Tip: Attitude and Optimism
I dislike not being able to run.
I actively miss my local trails when injuries prevent me from running on them.
I find myself wondering how much longer it’s going to be, even if my physical therapist has given me a time frame.
It’s easy to fall into this mode.
It happens with all of us and getting out of it may be difficult, even if there is significant support available.
What can you do?
No one is optimistic or assured all the time. We all have doubts. I find it difficult to remember sometimes that these doubts don’t define me and that, as difficult as recovery is, I will get past it.
Sometimes thinking of something as “I get to” rather than “I have to” helps. Physical therapy is a tiring, boring drag and you’re not seeing much benefit?
Sure, that is true, but it beats not being able to go to physical therapy.
Remember you get to go to physical therapy. You are making that conscious choice to do the right thing for yourself.
If you need a short-term boost, some recommend a mantra or a song to help refocus when these doubts creep in. I like this idea. It reminds me that I’m not the first one who needs a boost and that others have recovered.
What used to trip me up was the thought that I had to find the perfect song or phrase.
Spoiler alert:
- There is no perfect song or mantra.
There is what works for you in that moment. You can pick Song X on Monday and Song Y the next Monday.
Tip: Opportunity to try new things
One thing about an injury is that it gives you time to think about your training, your routine, and
your goals.
- Are you eating right?
- Are you wearing sunscreen?
- Are you stretching enough?
- Is it time to break in new trail running shoes?
- Do you need to find a coach?
While this downtime might be unwelcome, it’s an opportunity to try out some changes that might benefit you in the longer run.
Maybe your physical therapist can introduce you to some new-to-you exercises.
Maybe there are new gels or hydration on the market you want to try.
Maybe you can research new trails or races.
Again, I’m not a physical or mental health provider, so if you are injured, please seek help from
someone who knows what they are talking about.
And then, when you are in any stage of recovery, remember you’re not doing this alone.
Tony Edwards is a writer and trail runner in Northern California. You can read his Substack on trail running here.
Train for your next trail race with Vert.run
Whether you’re chasing a new distance or just want to feel stronger on the trails, Vert.run has training plans built by expert coaches—designed for real life.
