If you have been running regularly for a while, perhaps you have found yourself in this position. You are in a groove with your running, perhaps sticking to a training plan that is working well for you. Everything is going great. Until it’s not. Seemingly out of nowhere, you are hit with an injury. If that was not stressful enough, coming back after healing may not be as easy as you expected. How do you get your running mojo and confidence back after returning from injury?
Get your running mojo and confidence back post injury
Adjust your training plan
It is often not possible to resume running at the same distance or speed you were at when you sustained your injury. Taking a realistic look at where you are vs where you want to be is not always easy. Have a realistic plan B that helps you get out there and build back up your stamina.
Modify your race goals
Race day runs almost never go according to plan. Having the same race day goals as you did before an injury, can set you up for mental disappointments and physical injury. Learning how to realistically modify your race goals is no easy task but will most likely make for a more enjoyable race day experience.
Lay off the personal pressure
Remember your reasons for wanting to run the race in the first place. Think about your “why”. Most of us won’t be winning our age groups or taking home prize money. Those are not the reasons we run. Whether you run for stress relief, weight loss or overall general health, completing your race a few minutes slower won’t change that.
Ignore your watch
Just run! Most likely you have a route (or a treadmill) that you know the distance for without using your watch. Just run to run and enjoy the endorphins without worrying about pace.
Find your tribe
Running with a friend or a group can be the best distraction and fabulous motivation.
Take a detour
Head out for a run in a new place with fabulous scenery. It can do wonders for your psyche.
Tell me-How do you get your running mojo and confidence back after an injury? Any tips for me?
Linking up
One thing I found when I was injured years ago is to keep up any PT exercises you may have been given for longer than you may think you need to. It really helped me feel better about running post injury while also feeling like I was in control of keeping the spot healthy
that is a great point and something I usually slack on keeping up with
Great tips. I love remembering your why. I think that’s a reason some runners get injured in the first play. They push through small pains because they feel the push to keep running, forgetting that they are really running for the joy of it.
I am definitely guilty of that myself on more than one occasion
I think my personal favorite strategy is leaving the watch at home. I respect most runners feel they need to know their pace, etc., but it does put a lot of pressure on oneself. I think more runners should embrace the “simply run to run” mentality 😉
It really does put a lot of pressure on us. Right now I am just using it for distance and not looking at the pace at all. It helps!
My running mojo has really taken a hit this spring. I’m not sure what is going on but RA seems to be conspiring against me! I’m taking some of this advice to heart. No pressure–just go and go slow.
I am having a tough time lately too with little aches and pains that won’t fully go away. I think this is just how it’s going to be from now I so I have to just roll with it
I think that ignoring my watch and readjusting my race goals are two things that have always helped me when coming back from a running injury.
Hard to do but definitely helpful
A new place is always good — or even just one you haven’t been to in a while. Especially after winter, when there are so few places to run!
Exactly! That is what I have planned for tomorrow morning. Hope it helps!
You got it right. Unfortunately I was just there and maybe still there.
The important point is to ignore your watch and do not set time goals. Be patient.
Yes me too-it’s not an easy place to be. Patience is not one of my virtues
These are all great tips! I agree, whenever I feel like I’m struggling with running making a run date with friends or finding a new route to explore really help. And ditching any time pressure since I would worry that speed work would lead to another injury. Just making it as fun and stress free as possible 🙂
Yes that’s the way to go! I am going to try to do some running downtown tomorrow morning for a change
Ignoring the watch is a biggie. It can be tough to not watch your times but a great way to take pressure off. I also love the idea of finding your tribe as this is a great way to just have more fun with runnning.
My tribe has been a lifesaver for me! Don’t know what I would do without them
I think the biggest thing we (runners who are coming back from injury) can do is to lay off the GPS watch. Nothing says stress and comparison more than a slower pace on a watch.
Definitely is quite stressful!
Such great tips. It’s hard getting back to exercise after any injury, so these tips will make a huge difference!
Thanks so much for checking them out
Oh, Man! I feel like you wrote this post just for me. Coming back is not easy. thanks for the tips on how to get my mojo back!
It really is so challenging. I literally feel like I take one step forward and one step backward!
I’ve had to remind myself that I come first. I’ve also had to not feel pressured to run just because others are doing it. I was then able to run when I wanted to with no pressure and actually enjoy it.
Those are both very hard things to do!
I’ve had to get back to running after a) a running injury when I cracked a rib falling over a dog while running, b) a non-running related operation for an ovarian cyst. In both cases, I did as it says here, adjusted my goals and just went out and did it. Both times I was training for a marathon and just adjusted things to “getting round” training rather than “improve my time” etc. I kept up my yoga classes during b), just going and sitting in the corner, doing the breathing and some movements, and also went and walked during our club beginners’ sessions: this kept me in with my community and kept my routine.
I also find now that remembering when I couldn’t run makes me very grateful for when I can, so I tend to be less moany when it goes “badly”. But I do need to develop some mental health strategies that are not running or yoga in case I’m out again as that was hard!
Yes I agree it does remind you to appreciate the days that your body allows you to run and do yoga. Continuing to stay on your routine definitely helps as well. A few days I just went out and walked while my group ran. It really helped
It’s so hard to get that mojo back. After my hip flexor issues, it took me FOREVER to stop favoring my leg (and I am told I still have a little bit of a hitch). However, I just tried to adopt the perspective that I could still run even if I was much slower, and that was always my goal.
I think finding your tribe and reducing the personal pressure are huge. It’s not going to be the same for a while or even for a long time, but you’ll get it back. Hugs.
Thanks! Not easy at all but just keep showing up and doing my best
This is super helpful, and timely as you know. I think the view is hugely helpful. That was me last Sunday — go enjoy Central Park in the spring. Don’t worry about time, just move your feet
I agree a little change of scenery definitely helps!
Food for thought and definitely advice I can use!
Thanks me too