Last updated on June 21st, 2018 at 01:23 am
You have your heart set on a goal race. You’ve been pushing yourself hard during training and then you get injured. What do you do when an injury sets your training back from that goal race?
Unfortunately, that’s my sad story right now. I’m training for my second Tri Sprint (Iron Girl Canada) I’m swimming, biking and running. Increasing my mileage, my speed. Training hard while recovering from having a baby 4 months earlier. Then, halfway into my training, I pull a lower back muscle while vacuuming. Go figure! Here are some tips for when an injury sets your training back.Click here to read some tips for when an injury sets your training back. Click To Tweet
Relax, don’t panic
First things first. Don’t panic and relax. Sometimes an injury is a warning sign. It’s your body’s way of telling you that you are pushing yourself too hard too quickly. It is screaming at you to slow down and you were not listening. Well, listen to it now and take a few days, or a few weeks off of training. I know that most runners don’t want to hear this (me included). But what if it can get worse and then you can’t race at all? What if that constant foot pain doesn’t go away and develops into a stress fracture? Then what?
A few days or even a week or two off of training won’t set you back to square 0. Hopefully, if you take the time you need to heal, you’ll be back to training in no time.
Seek professional help
Whether you like physiotherapists over chiropractors, a family doctor or prefer some other approach, you might need some help from a professional. I used to avoid chiropractors since I thought it was all back cracking and such, but I found one that does active release and he’s really helped me heal from a previous injury without readjusting my back once. I’ll be seeing him again soon!
Reassess your goals
Well, perhaps you were looking at having a personal record for a particular race, as I did. My goal was to complete Iron Girl Canada faster than I did 2 years ago. Well, 2 years ago, I was also not recovering from childbirth. Perhaps I’m not ready to push myself that far this year. Perhaps, and the reality is hitting me right now, I need to set a different goal for that particular race. Perhaps it should be to simply finish the race to the best of my ability for the shape that I am in right now! I need to be realistic. Sometimes, my competitiveness (even if it’s just competing against myself) can be too much. Tone it down Lucie!
Focus on Nutrition
Right now, I’m in too much pain to run, bike or swim. Even walking my son back and forth to school is difficult and slow. I don’t want to derail all the progress either. I’ve been losing weight and I’m so happy to be fitting in my regular clothes again. Instead of worrying about the fact that I can’t train, I’ll put my focus on nutrition. That’s where I always struggle. I love sugar and carbs. My approach isn’t extreme though. I still like to enjoy a few treats and a glass of wine or two on weekends. But, I can always eat more vegetables and fruit, and I can fit more protein in my diet.
Do something you love
Training for a specific event can sometimes take over all of your free time. That’s the way it is with me anyhow. So, now that you have all that extra downtime, it’s time to rekindle your love for ____________________? For me, the blank space includes reading, painting, photography, blogging and currently binge watching Riverdale on Netflix. So, that’s what I’ll focus on.
Do you have any tips for when an injury sets your training back that you think should be listed here? Leave your tips in the comments below so I can add them to this post.
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