There is something frustrating about finally hearing the words “you’re cleared to run again” and realizing that it does not magically mean everything is normal. You think all the time off, rehab, and surgical procedures will mean your first steps back are going to feel glorious, only to feel shattered when the pain comes roaring back and you’re left wondering if you will ever be able to run pain free again.
For six months, a partially torn Achilles tendon kept me from running. I missed the feeling of working hard until my lungs ached, making plans with friends to go run, and the adrenaline rush of racing. Instead, all I was left with was weightlifting, rehab, and an ambiguous timeline for when I would be able to return to the sport I love.
Over this time, I learned a few things that I wanted to share because injuries are bound to plague runners every once in a while, and how you cope with them makes all the difference.
- Control the controllables
There are so many things that feel out of your hands during recovery that you should focus only on the things you can control. Getting enough sleep, doing your rehab exercises, and fueling your body properly are all things you can manage while injured. You cannot control exactly when you will be cleared to run again, so do not sign up for races in the “hope” that you will be back by then because you might not be. Watching a race you were excited for come and go is not worth the extra heartbreak when your focus should be recovery. - Listen to your body
Try different forms of cross training and see what you can tolerate without aggravating your injury. I assumed I would be able to swim and bike, but both ended up making things worse. Focusing on what I could do instead of what I could not do helped me stay positive and mentally engaged with fitness. - Fill your free time
All that time you spent running is suddenly free, so what are you going to do with it? Try learning a new hobby or picking up an old one while you need to stay off your feet. I tried crocheting and even picked up my trumpet again after 15 years of letting it sit in the closet. It gave me somewhere positive to direct my energy instead of constantly dwelling on what I could not do. - Give yourself grace
There are going to be plenty of ebbs and flows when you return to running. Give yourself the grace to slow down, walk, or take extra days off when your body needs it. Recovery is rarely linear. Some days you will feel incredible, and other days you will feel like you took three steps backward. Eventually, though, there will be more good days than bad ones. - Have a great physical therapist
In my opinion, any injury serious enough to stop you from running should land you in a PT office. A good physical therapist can help address weaknesses that may have contributed to the injury while also working through tightness and mobility limitations that could slow your return.
Coming back from injury is one of the most humbling experiences a runner can go through. It forces you to slow down, listen to your body, and redefine what progress looks like. Recovery is not always measured in miles or pace. Sometimes it is simply waking up with less pain than the day before or realizing you went an entire run without thinking about your injury.
For a long time, it can feel like you will never fully get back to the runner you once were. But slowly, almost without realizing it, the bad days become less frequent. The pain quiets down. Your confidence starts to return. And eventually, that small glimmer of hope grows into the realization that you are finally healing.
If you are in the middle of an injury right now, be patient with yourself. Healing takes longer than we want it to, but your story as a runner is not over just because you had to pause for a while.
About the author: Rosie is the Store Manager of AppRunCo – Camp Hill. When she’s not at the store, you can spot her running hundreds of miles around Central PA as she trains for marathons, coaching multiple online clients to reach their best, and hiking with her husband and 2 pups!