Don’t Stop Training Just Because You’re Injured
It happens to every runner at some point. You start to feel an annoying pain on a couple of runs and you think '“eh, it’ll go away”. A week goes by and now you’re having to take a day or two off from running completely to let things calm down. For some, that’s all it takes: a couple days of rest and you’re back at it. For others, it’s the beginning of a full blown injury.
Being injured does not mean you have to stop training.
Every runner knows that injuries are part of the sport but it doesn’t make it any easier when it happens to YOU. Your mind shifts to worst case scenarios and mourns “ruined” training cycles or race plans. What if I told you that being injured does not mean you have to stop training completely? There are different options for you to still be working towards your goals!
Cross training offers a great alternative for injured AND healthy runners.
Many injuries that runners struggle with require them to minimize the impact to their bodies which eliminates running as an option completely. When a runner hears “I want you to stop running for x amount of time,” it’s very difficult to even comprehend what is being said. Runners will always find a way to run! This known fact is why telling runners to stop running can be counterproductive for a number of reasons:
A) Eliminating the runner’s ability to run can have very negative effects on their mental health
B) Giving them the absolute command without any alternative might have a runner trying to rush back to training before their body is ready
What runners want to hear is a way to keep training for their goal race while injured. That is where the beauty of cross training comes into play. Cross training at its simplest form is bringing in other forms of exercise as a way to vary a fitness routine. Popular forms of cross training for runners include:
Cycling
Elliptical
Pool Running
Swimming
Rowing
Yoga
Strength Training
Most runners will choose a cross training method that will provide a similar aerobic benefit as running would to allow them to feel as though they are still getting in a good cardio workout. With cross training workouts tailored to a specific intensity, some athletes may be able to maintain their cardiovascular fitness to be ready to jump back into training without the “out of shape” feeling.
All runners, even healthy runners, should consider incorporating cross training into their normal training routines as a way to improve recovery and reduce injury risk. Throw in a day of biking or swimming to give your body a new exercise stimulus and keep your body feeling fresh for your next workout.
Not all running injuries are the same.
This is where a physical therapist that works with runners becomes very important. Working with someone that understands the body as well as the demands of running will save you from hearing “you need to just stop running” over and over.
There are some injuries that require you to stop no matter what. Any bone stress injury will be a hard stop to your training. No questions asked. But modifying your training before you get to this point becomes extremely important for runners in order to save their training cycle. Even with bone stress injuries, cross training is still possible! Also strength training for other body regions may help to address muscular imbalances to prevent future running related injuries.
Many running related injuries can be managed while you are still running under the appropriate medical professional’s guidance, such as a running physical therapist. Ideas of how to manage active injuries include:
Adjusting your warm up routine to better prepare the body for runs
Focusing on workout days and replacing easy mileage with cross training
Seeking regular treatment in the midst of training to prevent worsening symptoms
Keeping you training towards your goal race is always the top priority for any running physical therapist or doctor. One or two weeks of less mileage or fewer days running trumps missing an entire training cycle and having to get a refunded race registration.
