Running Setbacks: 5 Tips to Help You Deal
I am currently dealing with a(nother) setback in training. If you’re a newsletter subscriber, you know already that my initial goal was to hit sub-5 minutes in the mile before the end of the year.
Then I got sick with 3 different ailments in December.
Finally I felt better and promptly tweaked my hamstring. 🤦🏻♀️
So I’ve been cross training on our rowing machine, AND THEN I cut my hand and got 8 stitches! ☠️ Won’t be rowing again for a long time.
It’s 10 days past my goal and I haven’t run in 6 days & counting.
Fortunately, there are some tools and lessons I’ve picked up over the course of my running and coaching career that make this situation a bit easier. Here’s my best advice on dealing with setbacks.
Acknowledge and Validate
Setbacks are annoying at best and devastating at worst. Acknowledge how you feel. Even if you’re not a pro runner, and this isn’t the biggest thing in life, and worse things have happened to other people, bla bla bla — any frustration or disappointment you experience is valid. Find someone who will listen to you talk about it and simply say “ya, that sucks.”
Eliminate Urgency (as much as possible)
Whatever the reason for your setback (illness, injury, life circumstances, doesn’t matter) try not to rush out of it.
Rushing usually extends the setback. A sense of urgency makes setbacks way more stressful.
DO NOT set a date in the future where you “need to be back training.” This can be verrrrry tricky if you’re preparing for a specific race, even more so if you’re following a set training plan that isn’t designed for you. But it’s still important. If you’re not sure how to proceed, seek advice from a coach. I offer free 15min consultations, or you can book an hour consultation by email at nicole@sifuentescoaching.com
The goal in a setback should be getting back to 100% as soon as possible so you can resume training successfully. I’m still going to go for a sub-5 mile, but I know it won’t be possible unless I’m at my best.
Listen to your body and give it as much time as needed. Resume training when you suspect (deep down, honestly) that you’re ready. Then start with an easy run and continue to evaluate as you go.
Related:
How to Know if You’re Recovered
Running Injury Comeback
Get Treatment (as soon as possible, if applicable)
While we want to avoid rushing back from a setback, we also want to get better ASAP. So if you’re sick, go to the doctor. If you’re injured, get treatment. Do not wait several days or weeks hoping to get better just by resting. Rest is important, but don’t stop there.
Related:
Your Injury Needs Treatment
Rest
Like I said, rest is important. If at all possible, rest more if you’re sick or injured. I realize (as a parent of a toddler) this may be tricky for various reasons. That being said, remember that a huge sleep disruptor is alcohol consumption. Even if you can only get a few hours sleep here and there, make it as good as possible by minimizing or eliminating alcohol.
Find the Silver Lining (because there is always a silver lining)
Sometimes a setback is the only thing that will actually force us to rest or re-evaluate.
I was so annoyed when I got his with the flu right at the end of December. That was the final nail in the coffin of my “before year end” goal. I lay in bed for 2 straight days and didn’t lift a finger, my husband essentially solo parenting. But once I felt better I realized I’d needed that rest so badly after already being sick most of the busiest month of the year— but I would never have taken it without being forced by illness.
Now I’m dealing with my hamstring. I don’t love this for myself, but I also know it’s my reminder to get back in the gym more consistently. (As for the hand, haven’t discovered the silver lining to this one yet. Maybe it’s as simple as a renewed gratitude that I normally have 10 functioning fingers?)
No matter what, a setback is an opportunity to re-evaluate our trajectory and make changes if needed. Often we delay or avoid necessary changes because of a timeline or specific goal. We keep pushing forward until something makes us stop. Don’t waste that opportunity.
Make the Most of It
Setbacks are not permanent, so whenever possible, enjoy the temporary change in schedule. Running less (or not at all) should give you a bit more time to do something else. Intentionally do something you enjoy, or if you are very busy, simply enjoy the fact that there is one less thing to fit in your life for a little while.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.