By Marnie Kunz

The older I get, the more often I’m an injured runner. After a lifetime of running, I guess it’s bound to happen, but it’s never easy. Most recently, I’ve had some sort of nerve injury that’s causing tingling and numbness. Besides wondering if it’s ok to run when I have these days, I have experienced a lot of ups and downs as I seek treatment and a diagnosis.

Whether you have a case of shin splints or a pulled muscle, running injuries are never fun. But with some coping strategies, you can keep your spirits up and prepare for better days ahead.

Mental Tips for the Injured Runner

Here are 10 ways to help you cope with your downtime away from running:

1. Enjoy your rest.

This one sounds easy but it’s actually hard for many runners to do. But rest is one of the best medicines and you have full permission to bask in doing nothing when you’re an injured runner. Don’t let yourself feel guilty or worry about losing training. When you’re injured, it’s important to get medical treatment and follow your PT’s advice, which usually includes rest. Take some time to do hobbies you enjoy like reading, watching movies, or cooking. Give yourself a break.

2. Allow yourself to feel your emotions.

Running injuries can be difficult to deal with, and many of us are used to running regularly for a boost in mood, stress relief, and many other benefits. It’s ok to be upset or down when you’re injured. Allow yourself to feel however you feel and if it helps, find outlets for your emotions like listening to music, writing, and talking to people you care about.

3. Talk to someone you trust.

Don’t be afraid to reach out to people you trust. Talk to your coach, a therapist, a friend, or a family member and discuss how you feel. Having a support person will help you get through the downtime. And if you find yourself sliding into a depression, don’t hesitate to reach out to a mental health professional.

4. Find other activities you can do.

When you’re an injured runner, you may get restless to work out. The good news is there are probably other activities you can do to stay active. Swimming offers a great low-impact workout without putting stress on the joints. Walking, hiking, and biking may be other options you can do, depending on your injury. Your doctor or physical therapist will be able to recommend safe exercises or activities for your particular injury.

5. Stay connected with people.

Injuries can cause you to feel isolated and down, and by missing races and training runs, you won’t see your usual running friends. But make an effort to connect with your friends and family still - both runners and non-runners, and you’ll feel a mental boost. Just because you’re an injured runner also doesn’t mean you can’t participate in the sport of running in other ways. If you miss events, volunteer at a race or go to cheer for runners in a local 5K.

For more support, you can also check out the Injured Athlete Club podcast and community with longtime runner and journalist Cindy Kuzma and mental skills coach Carrie Jackson. The podcast has insightful tips, interviews, and community features to engage with other injured athletes.

6. Don’t let negativity rule.

When we’re injured, it’s easy to get caught up in blaming ourselves or Googling down a rabbit hole of doom and gloom health scenarios (this is my forte!). Take care of yourself and seek medical treatment and you can be confident that you are doing everything you can to get better. If you find yourself slipping into depression, seek support.

7. Take a break from the numbers.

Runners love to count and measure - everything from VO2 max to race pace times. I know it’s hard to feel like you are losing fitness, but you will recover and will have a stronger comeback if you allow your body to fully rest and recover from your injury. In the meantime, forget about the numbers.

8. learn something new.

Since you probably have more time on your hands without running, it’s a great opportunity to try something new. Sign up for a class you’ve been wanting to take, learn a language, cook some healthy meals, or read a book about something you’re interested in.

9. Stop scrolling.

If you have social media that focuses on running and fitness, scrolling through your feeds can be the worst during times of injury. Take a break from social media so you don’t feel like you’re missing out on races and events. Comparison will do you no good at a time like this. Check out our article on mental health and social media for more insights and tips for dealing with social media.

10. Broaden your identity.

Running is a big part of who we are for many of us, but an injury can challenge this. As a running coach and lifelong runner, I understand this. But with a few serious injuries over the years, I’ve had to redefine myself and put things in perspective so I don’t feel like I am only as worthy as my running or coaching performances. Consider running as just one activity that shows your personality and spirit.

Instead of feeling lost, use this time as an opportunity to expand on your identity. Consider personality qualities that make you who you are and what kind of person you want to be. In the scheme of things, most of us are running for a better quality of life and to enjoy living. Keep this in mind and take care of yourself - in mind and body. This will pass and you will be a more resilient person because of it.

Dealing with injuries can be really tough for runners. We all have times we get down or slide into negative thinking but hopefully, these tips will help you practice strategies to lift yourself up and still enjoy life even on running-free days.

Have you experienced a serious running injury that left you reeling? How did you cope? Comment below or tag @Runstreet on Instagram to share your story and get cheered on. Here’s wishing you a speedy and positive recovery process!

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, a dog lover and Akita mom, and the founder of Runstreet.

Diary of an Injured Runner: 10 Ways to Cope