Elite runners deal with injury concerns throughout the entire running season. While injuries are physical problems, you should know they can affect you emotionally and psychologically. Therefore, learning how to cope with an injury during marathon training is necessary.
Training for a marathon takes months of planning and execution. It's unfortunate for an athlete to suffer an injury as they prepare for an upcoming marathon. But when it happens, you must cope with the obstacles that might affect your performance on marathon day.
Getting through an injury period doesn't mean being comfortable as you wait to heal and recover. Instead, take the injury as a learning moment and let every injury make you a better athlete. Learn about your body and how long it takes to recover from recurring injuries.
Rather than sulk, take control of your mindset and correct the weaknesses in your training that led to the injury.
Live in the present
Injuries also affect your training schedule, and you might be tempted to quit if you feel you need more time to be ready before the marathon day. Don't.
It's also tempting to try and force your injury to early recovery, but you risk aggravating it more. So instead, always take each day after an injury as a small victory—another day towards becoming pain-free.
Thinking about the future you can't control emotionally draining. Celebrate each progress no matter how minute it may appear.
Avoid stress triggers
They can be anything, including checking daily updates of miles your partners are clocking during training. But, unfortunately, knowing such information does nothing to aid your recovery and won't lift your spirit.
On your road to injury-free, consider physical therapy and avoid situations that may negatively impact you.
Support and boundaries
Support also means empathy and strategies that can help smooth your recovery. Setting boundaries can also help you during your recovery phase. For example, it's human nature to fizzle out anything that involves running once you have a training injury.
Set boundaries among friends on sensitive issues about running when they know you can't recover in time. No one needs negative energy when going through a stressful time.
But you can use this time to indulge in other positives in the sport and the people around you. So while getting another hobby seems drastic for a temporary problem, there are different ways to occupy your time.
Runners have a community, and an injury can easily make them feel disconnected. But there are so many activities one can do, including volunteering for trail maintenance or supporting upcoming runners for the local race.
Use the time to connect and give back to your community.
Other Forms of Training When You Have a Running Injury
Becoming proactive even after suffering an injury entails concentrating on other aspects of running that will take you to the finish line. Stay motivated by maintaining the perfect nutrition and hydration.
Focus on improving your running technique, controlling your breathing, and posture. Having the right mentality before a race can aid you in fighting fatigue and boost stamina when you need it for training and running the marathon.
Core exercises are useful at any stage of your training. You can use them as warm-ups, in the middle to break the monotony, or at the end. In addition, core training helps to improve a runner's economy by including coordination and posture.
Flexibility also improves your running technique, which is important if you want to be at your best on race day.
Be positive even after an injury, and concentrate on improving your running technique while off your feet. It's a bummer to skip a marathon because of an injury, and athletes should take care of their bodies to prevent overtraining.
Coming back to regular training after a long-term injury needs easing. Don't be in a rush, as you might get another injury.