7 Lessons from My Running Injury
For the first time in my 13 year adult onset running journey, I didn’t run for 6 weeks!
The longest time I ever went without running was 10 days after the cape cod marathon last year to allow for full recovery.
The longest time I ever needed to recover from an injury without running was 3 days!
No, I didn’t get lazy or burnt out from running but I suffered my first running injury that forced me to shut down running completely for 42 days!
Let’s be honest… Not running and doing the thing you love just sucks!
However, with the right mindset, injury recovery, and return to running strategy you can conquer your injury and not go stir crazy without running!
I want to share with you…
Why I didn’t run for 6 weeks
My foot injury diagnosis and recovery process
Returning to running after injury lessons
Whether you’re currently not running due to an injury or you’ve just gotten back into running from an injury, my 7 tips for how to safely return to running after injury will allow you to go from setback to comeback!
These essential steps for returning to running post-injury will not only get you back on your feet allowing your body to get stronger for running but also strengthen your mind!
Watch the Episode Here!
Return to Running Injury Tips or Lessons that I learned!
There are 7 of them that I want to share with you…
1.Mindset for return to running
– It all starts with mindset…let all the feelings happen, fear, regret, disappointment and grief of not being able to do what you thought you were going to be doing this training cycle (for me it was to go after another marathon PR)
2. Redirecting your energy from running
Channel your energy into into other rooms in your house (life)—- spend more time with family, friends, start a new project (I did with moving my Healthy Runner Academy membership forward and creating an achilles tendinitis e-book that has been in initial draft version for 2 years and I never had time to get to it)
3. Double Down on Strength Training!
Channel your focus to your weak points as a runner!
Often times, we as runners jump right to… How to I get faster? How do improve my pace? How do I run a marathon in under 4 hours? How do I find the best training plan? No…the question is how do you grow…
Where do you start with improving? What is the foundation of your running?
I wish a person would try to build my house and start with the roof!
Isn’t it funny that when they build a house, they go deep down….they get inside the dirt, they put something inside of something that when it rains it turns into mud! When was the last time you got inside your own dirt? Your own mud? When have you gone deep down inside yourself and said what do I need to change (with this running injury) before I try to get faster or run longer?
Strength training is your foundation for which all future healthy running is built upon and there is no better time to double down on it then when you are injured! You have the time so you can’t use that as an excuse!
If you want to learn the top 7 exercises that will start your strength training for running journey then follow along with me in my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE)
(That video was actually another project I put together during this injury recovery process!)
4. Embracing cross training
Get friendly with the indoor bike or elliptical during your recovery process!
5. Embrace walk/ run intervals
Your running will look vastly different then when you last left it for your comeback journey…Embrace the new challenge… Embrace walk/ run intervals and I will be sharing a new tool that I have leveraged during this return to run phase of my personal comeback journey but want to hold off on mentioning it now until I do utilize it for the whole time period to give my honest assessment and not just a knee jerk initial reaction.
If you want to know the best run/walk strategy after a running injury then you can get your structured return to run plan by downloading the Spark Healthy Runner Return to Run Program here! It’s free and will be super helpful for you to have a structured approach as you get back on the road doing what you love.
6. Fear it’s a real thing!
You will need to overcome it!
You will be waiting for the next shoe to drop. If you have met your recovery milestones then start to release the power and control of that fear and have confidence that your body is resilient and has healed.
7. Lean on your recovery team!
It is important to have an objective viewpoint in your corner (rehab professional, mental health professional, coach etc.)- because you will think irrational! Shout out to my coach Stef Flippin and my physical therapist Jason Myerson from Strive 2 Live well Physical Therapy in Shelton CT!
2 Bonus Tips!
Revive an old passion!
For me that was getting a pump in the gym lifting more upper body exercises and lifting heavy again!
Get out of your comfort zone!
For me that was doing 1 hour and 20 min on the bike! Or taking my first spinning class in 20 years!
Listen to my previous episode on my full running story here.
Listen to my previous episode on 3 lessons learned from NOT hitting my Half Marathon Goal here
Listen to my previous episode with Mary who overcame a hamstring injury to get back to running and conquer the NYC marathon!
Get my Plantar Fasciitis E-book for Runners here!
She Conquered Her Chronic Hamstring Pain to run her first Marathon in NYC!
What do you do if you are at a crossroads on whether you are meant to run a marathon? On one side is the obvious safe route with not training for a marathon due to chronic hamstring pain…. OR there’s the ability to continue to run each and every week AND still heal from your running injury. Which would you choose?
This is the exact problem Mary faced. On one hand, she was training consistently following the training plans she downloaded to run longer and get faster but kept getting frustrated because her running injury never went away…. On the other hand she had a desire to test her limits and conquer her first marathon. Then she discovered something that made everything click…. Watch now!
Want to work with our team with structured strength, recovery, nutrition, and run plan with full support and accountability to reach your highest potential to overcome your running injury and return to running? Book a call and learn more about Healthy Runner coaching here
A big thanks to Naboso for your support for this episode!
Want to know how I prioritize foot and ankle health to recover from foot pain as a runner? Kinesis board and toe splays from Naboso!
Naboso’s product, the Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running!
Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order!
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here!
Want Dr. Duane to answer your question on the podcast? Submit questions here
Get my full personal running story here
That’s it for this week. Please forward this web link on social media and/ or in your group chats.
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Thanks for reading!
Yours in health,
Duane
Connect with Dr. Duane:
Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years.
Duane initially started running as an adult, wanting to add some cardio to his gym sessions. After having hip surgery, his doctor advised him to get off the treadmill and run outside. Without having fully recovered, Duane suffered his first running-related hamstring tendon injury and many others as a novice runner early on.
As a coach, he has guided thousands of athletes back to running, finishing their first marathon, crushing a personal best, and even the elusive Boston Marathon qualifying time.
After 19 years teaching in higher education, Duane decided to step away as a Clinical Associate Professor of Physical Therapy to pursue his passion educating the running community. Through his signature 1:1 coaching program, Healthy Runner Academy membership, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury free running without having to stop running to get over an injury. Dr. Duane truly believes that anyone can run and that all runners should be treated differently when recovering from an injury. He is on a mission to change the traditional thinking that running causes “overuse injuries” or “your body is just not meant to run” and you must “take a break” to get better. Through strength and run specific training you can grow a strong mind, strong body, and just keep running!
Duane received his Bachelor of Health Science degree and Master of Physical Therapy degree from Quinnipiac University in 2001 and 2003. He then went on to receive a clinical Doctor of Physical Therapy and a Ph.D. in Physical Therapy from Nova Southeastern University in 2017. Duane is a board-certified Orthopaedic Clinical Specialist, RRCA Certified Running Coach, Certified Mulligan Practitioner, certified in dry needling and has advanced training in spinal manipulation and rehabilitation for runners.
As an athlete, Duane is an adult-onset runner, 4x marathoner, avid half marathoner, and enjoys challenging himself to learn and grow in his personal running journey!
A native New Yorker from Long Island, Duane currently lives in Cheshire, Connecticut with his wife Deb and his two teenage daughters who are competitive volleyball players. They all love to explore new beaches along the east coast.
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“I don’t have enough words to express my gratitude towards Duane Scotti and the Spark Healthy Runner program. When I started working with Duane, I had been dealing with chronic shin splints/posterior tibialis tendinitis for almost a year.
I had worked with multiple other coaches and physical therapists with little success and was at the point of almost giving up on my love for running. Duane is so kind, thoughtful and knowledgeable as both a physical therapist and running coach. Our first virtual meeting lasted two hours because he was so meticulous in his assessment. His strength and running program is progressive and created so that you can continue to build strength and mileage as you heal. His strength program is unique, effective, and fun.
Additionally, his warm-up routine is awesome and includes drills that over time have made me a more efficient runner. His training platform is easy to use, and he is always readily available to chat when problems or questions arise.
Over four months of working with Duane, I have built back to five days a week of running and am almost back up to my pre-injury weekly mileage and long run distance. Whenever I have flare ups or setbacks, Duane reassures me and makes necessary adjustments so that I can continue to progress in my running journey. I have had so much success with him so far that I have signed on for four more months so that he can help me to continue getting stronger as I train for the Dopey challenge in Disney World.
If you are struggling with a running injury and are feeling hopeless, you have to reach out to Duane Scotti. Of course, you will have to put in a lot of hard work, but with Duane by your side, you will be able to achieve your goals and more. Thank you Spark Healthy Runner for bringing the spark back to my running!”
You can teach an old dog new tricks!!! I have never considered myself a runner and I knew I needed to be smart about it because I am no spring chicken. Spark preached getting strong and healthy to be injury free and they practice what they preach. I am soooo glad I made the investment in me! I finished my half marathon last weekend and couldn’t be any happier! The program fed me all the steps I needed to essentially learn how to run long distance, build strength, nutrition help, a forum of other runners and probably most important was the 1:1 coaching. I had no idea how to tackle training for a 1/2 marathon and this program broke all of it down, had it individualized for me and we tweaked as we went to make sure I was staying healthy and strong. I had so many questions the week prior to my race and Coach Cat was always there for me and answering all the questions and issues I had-and believe me there were a lot! The biggest benefit I think I got was the strength. I am strong and fit. But most important was what I gained emotionally. I built confidence and strength I didn’t know I had, even at my age. Honestly could not have done this without Spark Healthy Runners!
My Healthy Runner journey started after I had battled bilateral achilles pain for a few months and was frustrated how it affected my running. As soon as I talked to Duane I knew I had made the right decision. His positivity, enthusiasm and genuine care are infectious. The training plan that was tailored to me included specific exercises to rehab my injury and I was so excited that I didn’t have to stop running. It took patience to only run slow for a few weeks but I trusted the process and it got me me to where I am now: running pain free. We made adjustments to the plan throughout whenever needed having someone in your corner that is always there with guidance and support throughout the process was invaluable.
I just ran my second half marathon, both with Duane’s coaching, and PR’d by over 9 minutes! I got all choked up in the last mile when I realized that I felt strong and could still kick it up a notch.
I’m so thankful for the Healthy Runner program, community and the entire coaching team for all the support!