Are you one of the 65 - 80% of runners who get injured every year?

If you are, then you know the negative side effects that can happen as a result - which are mental, as well as physical.

I’ve recently come off my longest-ever running injury of almost 10 weeks. And so I’ve experienced the frustration that it can cause.

Most runners think about the physical impact of injury, like not being able to train. But the psychological perspective is very important too.

But if you approach your injury and recovery in the right way, you can actually improve your performance in the long run.

This article looks at:

• How athletes deal with injury

• How athletes interpret their own injury

• A psychological approach to coping and managing with an injury as a runner.

This post is by Matthew, author from www.Running101.co.uk and a Sports Science student at Durham University. Running101 provides running tips, training advice , motivation and more!

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Minor aches and pains are inevitable in sport, especially running.

But it seems like some runners are more injury-prone than others.

However, being injured as a runner doesn't just have a physical impact.

Once an athlete becomes injured, the mind games begin.

• “Will I ever return to the sport?”

• “Was I not good enough?”

• “Was I training too hard?”

• “What if I lose my position on the team?”

It's not only self-doubt and questions, but injury, especially if it’s serious, can also become a threat to both the social and physical well-being of an athlete.

This is especially true for those who are training at a high-level.

What Are the Different Types of Running Injuries?

Any form of injury, whether it's a pulled muscle, a tear, or a broken leg, will have an impact both physically and physiologically on the athlete.

But the severity of the injury can influence the extent of the impact.

Those who have a more serious injury, like a broken leg, will obviously be out of the sport much longer than a pulled muscle. And they will also most likely experience greater psychological trauma and distress.

However, it is important to note that all injuries have a psychological impact, with each and every runner seeing their injury differently.

How Can A Running Injury Impact You?

Injury as a runner does not just mean physical symptoms, it's much more complicated than that.

In a book titled 'Psychology of Sport Injury' by John Heil, the four stresses of injury are outlined as:

1. Physical well-being

2. Social well-being

3. Emotional well-being

4. Self-concept

These stresses are how an athlete responds psychologically to being injured.

For example, when we look at physical well-being, this may include the pain of the injury itself, the pain from treatment/ rehab, or even temporary or permanent physical changes.

When we look at social well-being, this may entail separation from family or loved ones, increased dependence on others, and loss of important social roles.

How Do Runners React to Injuries?

In an article published by the Medicine Group, it is made clear that athletes interpret injury differently. But they all experience emotional distress and ‘cognitive distortions’.

These cognitive distortions can be split into four different classifications:

1) Catastrophising - Exaggerating an injury

This is where a runner exaggerates the severity of the injury and focuses on the worst possible scenario. For example, when asked how long it may take to return to training, they may respond with a greater time-frame than actually prescribed.

Similarly, the runner may think they'll never be able to run or compete again. In extreme situations, athletes may think it's the end of the world.

2) Over-generalisation – Extending the impact of injury

Runners can sometimes apply their injury to other aspects of their training or life. For example, an injured runner may also think they'll perform particularly poorly on a test at school.

3) Personalisation – Taking personal responsibility for an injury

Personalisation is when a runner makes the injury more personal and relatable to themselves. For example, one runner may feel guilty for being injured and anxious towards their coaches' response.

Another runner may respond with a statement such as, "why am I always the one who gets injured?"

4) Selective Abstraction – Focusing on little events in relation to an injury

This is where the athlete places significance on specific pieces of information, rather than looking at the whole picture. For example, "the only reflection of my quality of life is how much pain I am in rather than everything else going on."

So, what do these different classifications actually mean?

Well, this is how we ultimately experience and frame our injury. More often than not, we will go through all of these over a period of time. 

For example, when you first get injured, you may exaggerate the injury to make yourself feel better about the situation. Then a few weeks or months after, you may shift more into selective abstraction placing blame on others, creating negative comparisons, and generally losing hope of recovery.

How Can You Approach Returning from A Running Injury?

The Psychological Approach

One mental approach to injury-management is creating a multi-stage list of rehabilitation to develop confidence.

This is basically a list of all significant actions and progress throughout the injury period.

For example, one athlete's rehabilitation plan may be as follows:

1. Return from surgery

2. Rest

3. Return for follow up appointment

4. If clear, begin rehab exercises

5. Gradually start walking

6. Gradually start jogging

7. Slow return to running

Creating a plan like this allows you to monitor and evaluate the total estimated duration of the injury.

However, it is important to note that these are athlete specific and must be realistic. If a plan isn’t realistic, this will reduce confidence and create further psychological stress.

The Physical Approach

Most runners only think about the physical side of recover from a running injury. And so it is what most people focus on.

But a lot of athletes approach it in the wrong way.

They either come back too quickly, trying to get back to their old level of training straight away. Or they don’t tackle the source of the injury specifically enough.

If possible, an athlete should try to maintain some continuity during their injury.

For example, if you've been prescribed twelve-weeks off from running, you should try to do another form of physical activity. Try to make it endurance based that you can perform pain-free.

Doing that allows you to maintain (and sometimes improve) fitness while distracting yourself from the injury. And you can focus on self-improvement while retaining a competitive mindset.

This post outlines 5 tips to help you comeback from injury as a runner. They are summarised below

1) Rehab exercises

After you’ve been to the doctor or the physio, they will probably prescribe some form of rehab exercises.

Failure to keep up with these regularly will only drag your injury out longer. Keep up with your rehab and chances are you’ll return to running much sooner.

2) If there’s pain walking… don’t run

Rather simple, but, you’d be surprised how many fall into this trap.

If your injury becomes aggravated when walking at all, it’s best to leave the running for now.

Focus on walking without pain first. Rushing back too soon into running will only leave you injured for longer.

3) Strength training

So many runners skip strength training.

Don’t be that guy or gal.

They don’t want to bulk up, are intimidated by the weights rooms, or simply claim that it isn’t for them.

However, regular strength training will help aid muscular imbalances – a common cause of injury, as well as strengthening our muscles to exert more force (which leads to faster running).

All while making you less injury-prone.

4) Cross-training

When you’re making a comeback into running, cross-training is highly recommend. Popular cross-training methods for runners include cycling, swimming, weight-lifting, and rowing.

Implementing a few cross-training sessions when returning to running will increase your cardiovascular fitness much quicker than running alone – especially if you can’t run as much as you’d like.

5) Waiting it out…

Finally, one piece of advice we all hate to do is waiting out the injury.

In some cases, all we can do is perform the prescribed rehab exercises, stretch, strength train, and sit back while the injury itself heals.

It may suck, but just think if you’re able to maintain cardiovascular fitness while beginning to engage with strength training, you may actually return a faster and more efficient runner!

Summary

• Injuries are not just about physical symptoms - A large part of an injury is based on the psychological response the athlete has

• Each and every runner will respond differently to injury - You should not compare yourself to others and instead focus on your own mental approach to injury-management

• injury is not an entirely bad thing - Athletes often return from injury much stronger, with fewer injuries afterwards. This is often a result of muscular imbalances or weaknesses which are addressed during recovery – ultimately making them a faster, stronger, and less injury-prone runner.

• And, like anything, prevention is better than cure. So check out these 5 moves for faster, injury-free running

Have You Been Frustrated by A Running Injury and Confused About What to Do Next?

A coach can help you decide when is the right time to push through. And when is the right time to ease off.

I’ve been a runner and triathlete for over 10 years.

And I’ve also coached many athletes. Many of these athletes have had to deal with injuries, which I’ve helped them to overcome.

As a coach I’d help you with many aspects - injury prevention and recovery, creating training plans, advising on nutrition, cross-training, psychological strategies, race strategies, race preparation and many more things.

This all means that you can spend less time worrying about whether your plan is right. And more time celebrating your successes.

And because I’m still an active competitor, I’m always learning new things to improve my own performance. Which I can pass directly on to you.

If you’d like to find out more about how I could help you improve your performance, read my coaching page.

And make sure to get in touch!

What’s Your Advice for Dealing with A Running Injury?

Let me know in the comments at the bottom of this blog, on the Contact Page or on social media below. 

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