What's Working, and Why?

I just wrapped up my first 30-mile running week since late July of 2010. I also just reached day 65 of my current running streak. It still seems like I'm writing about some other runner as I type those words. I won't rehash my entire story of returning to running in 2009, building up to—and finishing—my first marathon in May of 2010, then succumbing to a serious heel injury that I've spent over two years trying to come back from. I've successfully beaten that horse to death in many previous blog entries (no wonder I can't make him drink when I drag him to water…)

One might argue, even though I've managed to return to running, that my "comeback" hasn't been all that successful, considering how long it has taken. My defense would be that there were several times during the process where I was pretty sure I'd never be a regular runner again. It would seem I was making marginal progress, then I'd have a setback that would affect me as much mentally and emotionally as it would physically. Most of us can only tolerate so many of those teases before throwing in the towel.

But I didn't. I don't say that in a noble, bragging manner, either. I was a wimp much of the time. I whined, if not out loud, at least inwardly. I pretended not to wallow in self-pity. While I wasn't constantly drowning in depression, I had plenty of periods where a serious attitude adjustment would have been justified.

The reason I didn't throw in said towel is simple: I LOVE running. It's a big part of who I am. I wouldn't go so far as to say it defines me, but I feel much more whole when I'm able to train and race as desired. Sure, I'm probably addicted to it, and I don't say that in shame. If only my ability as a runner matched my dedication and zeal...

So, aside from my addiction-driven dogged stubbornness, what else has made this tentatively-titled comeback possible? BTW, I say 'tentative' because, even though a lot of my running friends have suggested that I'm "back," I still feel like I have a long way to go, and the comeback is still on shaky ground. I hope I'm wrong, but I've learned to be VERY cautiously optimistic during this process.

In no particular order:

1. Patience. This should go without saying, but we runners are rarely patient. It was forced on me a few times, when I tried to rush the process and the pain returned and shut me down. Aside from the many months where I did zero running, I kept my runs, mileage and pace very low for a prolonged period.

2. Strength work. During my marathon training, I was putting in enough mileage that I felt too worn out to do any additional exercise. That was a mistake. This time around, I'm doing strength and core work on a regular basis, and it noticeably benefits my running.

3. Stretching and ice. Again, things that are easy to neglect when the training load is high, but very beneficial, in my opinion. I use ice packs when needed, and try to take one ice bath per week, after my long runs. I admittedly need to stretch and use the foam roller more consistently.

4. Good diet. Yes, I intentionally "bulked up" a few times when I wasn't running. I reverted to weight lifting and, in an effort to gain strength, also got sloppy with my diet. I've since cleaned it up quite a bit and I feel much better for doing so. I'm also keeping my weight down, which makes running less stressful on my joints. I don't plan on getting as light as I was leading up to my marathon, though, since I lost too much strength in the process.

5. Consistency in training. I spent many weeks doing no more than 3 runs per week, keeping the mileage very low. My heel didn't seem to be getting any worse, but it really didn't seem to be improving, either. At the time, it was obvious that longer runs definitely disagreed with my heel. But—as counterintuitive as it seems—I began wondering if more regular running would actually help to strengthen the muscles around the injured area. I didn't set out to start a running streak, but that's where that approach has led me, 65 days later. And, ironically enough, my heel and Achilles feel better than they have since before my injury. Not that I never feel pain—because I do—but the pain appears far less often and is far less intense. And it doesn't scare me like it used to. I now know from recent experience that, if it flares up, it'll subside in a day or two.

6. Shoe rotation. I have no scientific data to back this up (as if I do with any of my other points!) but I'm convinced that part of the reason my heel has accepted my recent buildup of mileage and speed is due to the fact that I'm currently rotating four different models of shoes. Not just four different pairs, but completely different models. Consequently, my foot never gets into a rut from the exact same motion or fit day after day. If you're curious, my current shoes of choice (all Brooks) are the Defyance 3's, Adrenaline 12's, Ghost 4's, and the Launch. I'm going to add the Cascadia 5's soon, assuming I can resume a small amount of hill training on a local dirt & gravel trail. I also have a couple of 'minimal' shoes waiting in the wings (Pure Flow and Pure Cadence) but I'm holding off on those just a bit longer.

7. Positive attitude. Don't give up! Even when it appears that there's zero hope, do whatever you need to do keep you on track for a return to running, one tiny step at a time. It might take weeks, months or years to get back to running. Our bodies…and minds…are incredible, amazing things. I believe—no, I know—that we can achieve far more than we think we can. So even when it would be so much easier to give up the fight after being beaten down countless times, stick with it. You may have to change directions and alter your process, but once you figure out what works, the payoff is more than worth the long, tedious battle.

8. Encouragement. A lot of you have supported and encouraged me during this process. I've come to realize how invaluable that is. I can't thank you enough.

My heel bump is still there. The resulting scar tissue in my Achilles tendon is still there. Even with all that I've written here, I'm still amazed that I'm able to run even like I currently am. Humbled and very thankful, but still dumbfounded and amazed. And that amazement and anticipation of what's next is part of what keeps me going.

I'm still a long way from being able to train for another marathon, or even a half. But for the first time in over two years, I have a glimmer of hope of doing both again.

Now…let's go run.

Article for NW Runner, Sept. 2012 issue: Coping With Injuries

Here's an article I recently wrote and illustrated for Northwest Runner Magazine (Sept. 2012 issue), about coping with running injuries:(click to enlarge)

ORIGINAL TEXT:
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HOW TO COPE WITH A RUNNING INJURY

Two years. Actually, closer to two and a half years. That’s how long I’ve been perpetually ‘recovering’ from my most recent running-related injury. During this time, as I’ve attempted to rehab and get back into running, I’ve experienced setbacks and triumphs. I’ve worn a walking boot, had x-rays and MRI’s, gone through two physical therapists, stopped running completely for months at a time, decided that running isn’t for me, decided that I can’t live without running, and continued to hold on tight as the emotional roller coaster whipped me around like a…well, like something that gets whipped around a lot. The injury-in-question came about partially due to genetics, and partially due to biomechanical issues. It manifested during a period of high mileage and hill training in preparation for my first (and only, thus far) marathon. I completed my marathon, but ever since, my injury has been hanging on like a stubborn cowboy riding a psychotic bull. And not just for eight seconds. And with no rodeo clown in sight. I think I’ve successfully hog-tied this simile…

I’m currently caught in a cycle of trying to gradually increase my training distance and frequency, while my body protests whenever it thinks I might be pushing just a tad too much. I'm also caught in a cycle of recording ridiculous TV shows on my DVR that I know I'll never watch. But that's a story for another publication. Or a therapist.

If you’ve run for any significant length of time, you can probably relate to my story. We runners get injured. It comes with the territory. Running is good for our health, fitness and well-being, but it can also be hard on the body, unless you're one of those genetic freaks that never gets a calf twinge or an achy knee. If that’s your story, I am in awe of you…and I despise you. I’m kidding. Come back!

For the sake of argument, let’s assume we’re all currently injured (which would make me feel better, actually, since I could probably jog my way to an age group victory on any given weekend. But then…you probably could, too. There goes that theory). How, then, do we navigate the rough waters that lay ahead? Allow me to propose a few Do’s and Don’ts.

DO: EXPECT TO GO THROUGH THE ‘STAGES OF GRIEF’

If running has been a major part of your life (an ‘addiction’, in some cases), and you’re suddenly unable to do it due to a serious injury, you might actually have to work your way through the so-called Five Stages of Grief…at least to some extent. I did. Initially, I thought I could push my way through the discomfort (fig. 1). “I’ve had aches like this before,” I reasoned, “so I'm sure this will go away if I just keep running.” Once it became apparent that I’d have to quit running, I became frustrated (the ‘anger’ stage). Soon after, there came a period when I tried to bargain with my body; running lower mileage, fewer days per week. When even that approach proved unsuccessful, I entered a state of mild depression. Not clinical, but a definite sadness due to the fact that I couldn’t continue doing something that was such an important part of my life. The final stage—acceptance—is something I’m still working on, as I continue to test and discover what my body will allow me to do.

DON’T: LET YOUR DIET GET OUT OF CONTROL

Going from several hours of running per week to virtually zero will have a big effect on your caloric needs. Your caloric wants, however, may not be in compliance (fig. 2). While your body was once a fuel-burning furnace, stoked by piles of pasta, pancakes and ice cream, the heat has been turned down out of necessity…or, more accurately, a lack of necessity. Unless your goal is to bulk up (yes, I’ve done it a few times), then more care must be taken in selecting both the quantity and quality of food that’s eaten while you’re sidelined.

DO: CROSS-TRAIN

Doing other activities, if cleared to do so by your sports doctor or PT, will not only help you to stay fit while you’re recovering from injury, but it can also help to fill the mental and emotional void that running used to fill. If you’re new to cross-training, you may find a new sport or exercise that you enjoy. Just make sure you choose an exercise that actually resembles an athletic activity, with some physical benefits (fig. 3). Good choices include aqua running, lap swimming, cycling, rowing, elliptical training, weight lifting and walking. Again, make sure your choice doesn’t affect your injury or delay your recovery.

DON’T: NEGLECT P.R.I.C.E. AND STRETCHING

Injuries are good reminders to be more fastidious about maintaining our bodies, especially as we get older. For most injuries, consider using the P.R.I.C.E. approach to treatment. According to sportsmedicine.about.com, “one of the most popular acronyms to remember if you get a sports injury is PRICE, which stands for Protection, Rest, Ice, Compression and Elevation. Using these immediate first aid measures is believed to relieve pain, limit swelling and protect the injured soft tissue.” Stretching, flexibility and strengthening (again, if cleared by your physician) can also play a vital role in both rehabilitation and further injury prevention. Being consistent with these programs is vital. It’s easy—for me, anyway—to be gung-ho about icing, foam-rolling and stretching for a while. It’s also easy to get lazy and forgetful after that initial zealousness fades. Be diligent and you will notice the benefits.

DO: ENJOY FAMILY TIME

When I was in the full throes of my injury and unable to run, I made a conscious decision to pull away, if just a little, from the running community. Not because I didn’t want to see or communicate with my fellow runners, but because it made me more frustrated that I couldn’t join them on runs and/or compare notes online. Moping around and feeling sorry for yourself is both counterproductive and aggravating to others around you. Consider filling that void with more family time. Just remember to refrain from whining about how “I could be out doing my long run right now.” Chances are, your non-running friends and family have missed you. However…

DON’T: GET CARRIED AWAY

Remember, being competitive during a half marathon is one thing. Beating your wife and kids, at all costs, in a game of Monopoly (fig. 4) is another.

DO: CONSIDER A NEW HOBBY

Why not explore some non-athletic interests while you’re on the mend. Grab your camera and learn how to become a better photographer (fig. 5). Read some biographies or fiction. Do some gardening. Learn to cook. Those of us who are in love with running can become a bit myopic while we’re immersed in our marathon training programs. Expanding our horizons with a new hobby or two will not only make us more well-rounded people, it’s also a great way to take our minds off the fact that we’re currently unable to put miles on our running shoes.

DON’T: HAVE FEAR AND SELF-DOUBT

When you’re finally able to gradually start running again, don’t let fear keep you from moving forward. Being gun-shy is understandable when coming off an injury. If a walk-run program is appropriate, stick with it until you’re ready to slowly decrease the walking and increase the running. Don’t let the feeling of being out of shape discourage you. If you have been keeping fit with cross-training, the running-specific fitness will likely return sooner than expected. But, by the same token…

DON’T: OVERDO IT 

We runners often share an “all-or-nothing” personality. Patience isn’t always a character trait we possess in abundance. I, for one, am guilty of this familiar pattern: a slow, measured return to running…gradually reintroducing my body to the associated stresses…monitoring how the injured area(s) respond. A couple of easy weeks go by. After one or two good-feeling runs, I wonder how just one itty-bitty tempo run would feel. Pretty good! One leads to another, which leads to a premature long run, and here comes the pain once again. Rinse and repeat.

Err on the side of caution. Despite it being a cliché, listening to your body is crucial, especially in the early stages of your comeback. Think of running as a lifetime pursuit. There will be speedwork, long runs and races in the future. Don’t rush the process.

DO: APPRECIATE WHAT YOU CAN DO

What if the aforementioned speedwork, long runs and races aren’t in your future? If your injury permanently affects your ability to run as you once did, learning to be thankful for what you’re able to do is vital to your peace of mind. If you can only run a couple of miles two or three times a week, embrace them. Enjoy the outdoors and forget the stopwatch. Personally, there has been more than one occasion in my running ‘career’ when I thought I’d never run again. I had to walk away from running altogether, sometimes for a year or two at a time. Even though I’ve been injury-prone—even after returning—I’ve come to realize just how amazing our bodies really are. Do what you can do now. Who knows what the future will bring?

DON’T: COMPARE NOW TO THEN

The anal-retentive, record-keeping nature of some of us runners isn’t always a helpful attribute. I’ve got spreadsheets and logbooks filled with every imaginable running record, going back to 1983. Tracking your training is good. Living in the past…not so much.

One thing I really like about 5-year age divisions in most road races is that I not only get to compete with other runners who are close to my age, but I get to set new PR’s every five years! As much as I’d love to run as fast as I did in high school (attempting to do so has sidelined me before), it’s healthier for my mental well-being to set aside the race times of the past and look forward to what I’m able to accomplish now and in the future, no matter how much slower it may be.

So, if you’re a runner who rarely or never gets injured, count your blessings and please, in the name of all of us who ARE injury-prone, don’t take it for granted!

And now, since I’m able…at least today…I’m going for a run. Afterwards, as I'm icing and stretching, I’m going to start deleting those ridiculous shows on my DVR.

Hang on…Barbara Eden Biography. Hmm…

Colin Hayes is a freelance writer and illustrator. He lives in Everett, WA with his wife, two daughters, and a crazy—yet uninjured—Labrador retriever. His running blog can be found at www.resurrectedrunner.com.