Running setbacks can happen to anyone. Most runners have experienced at least one or more setbacks over the years. This could be from injury, pregnancy/childbirth, overtraining, time off, or other reasons. One of the most challenging parts of dealing with a setback is returning to running safely. But how do you also gain confidence after a running setback?
I have found that my ability to gain confidence again after a setback depends a lot on the reason for the setback, how long the setback lasted, and how significant it was. Interestingly enough, I didn’t have much trouble gaining confidence again when I returned to running after hip surgery back in 2010. However, trying to get back to running after a long ankle injury in 2017 was a different story. It will be different for everyone based on your circumstances.
So what can you do if you are struggling with gaining confidence after a running setback? Here are a few ways that may help you navigate this tricky transition.
8 Ways to Gain Confidence After a Running Setback
- Identify your weaknesses
- Focus on your strengths to gain confidence
- Use Positive Self-Talk
- Work with a coach to help you gain confidence after a running setback
- Take it slow after a setback
- Track your Progress
- Focus on Short-Term and Long-Term Goals
- Enjoy the process
- My experience with gaining confidence after a running setback
Identify your weaknesses
Understanding why you had a setback in the first place can help you to gain confidence because you can avoid having the same thing happen again. If you had an injury due to a muscle balance or weakness, you can work on addressing those issues so you don’t get injured again. If you were off from running due to pregnancy and childbirth, your weakness was not what caused you to have a setback, but you may have developed weaknesses from being pregnant and giving birth. Focusing on rebuilding core strength while also making sure your pelvic floor is functioning properly can help you return to running safely.
Focus on your strengths to gain confidence
While it’s important to address your weaknesses, you don’t want to focus on those too much. Remember that you are strong, and get back to doing things you are good at. If you have always been a slow-twitch runner who thrives off running long distances, focus on building your mileage before adding in any speed work. If strength training feels good and makes you feel strong, make sure to include that in your training.
Use Positive Self-Talk
When you catch yourself thinking negatively, try reframing your thinking. You can ask yourself these questions when you recognize a negative thought:
What is the evidence?
Is there another way to look at the situation?
What would you tell a friend who had this thought?
What if it is true? Would that really be so bad?
So if you catch yourself thinking “my pace is so slow today”, you might go through these questions and realize that maybe your pace is on the slower range than what you used to run, but that it’s also really hot out and you have been running 3 days in a row. You also might have to remind yourself that you are still building back up to where you were pre-injury but that your pace is faster than it was 2 weeks ago.
I really like the question “what would you tell a friend who had this thought?”. We can be so much better at encouraging others and seeing the positives in what others are doing than we can for ourselves!
Work with a coach to help you gain confidence after a running setback
A coach can really guide and support you through the process of returning to running. If you are struggling with confidence, they can also give you encouragement and reassurance that you are on the right track! (And if you are not on the right track, hopefully they will give you the guidance to get there!)
Take it slow after a setback
Try not to rush your return to running, which can cause unnecessary pressure. Don’t sign up for any races until you are feeling 100% ready. Take plenty of rest days and remember that progress takes time.
Track your Progress
In order to see your overall progress, it can be helpful to analyze your comeback. Maybe it’s a simple as tracking your pace and mileage. Or maybe you want to track any residual pain you are having to make sure it stays low or goes away. Having quantitive data can really help you see the big picture so you don’t get wrapped up in your own perspective of the situation.
Focus on Short-Term and Long-Term Goals
While it’s good to have long term goals to work towards, I think it can also be helpful to have short-term goals to focus on along the way. Especially when returning to running after a setback, short-term goals can help you feel a sense of accomplishment and increase your motivation to keep working towards your long-term goals.
Enjoy the process
Most importantly, try to enjoy the process! If you are really struggling, or not as happy with running as you used to be, it may be time to rethink your plans. Maybe you need some more time off, or a different structure to your training. Or maybe you just need some extra motivation or someone to help you recognize the progress you have made.
Try to remember how it felt to experience a setback. Do you feel gratitude for being able to run again now that you have moved past your setback? If so, focus on that feeling. Many studies have shown that gratitude is linked to greater happiness along with better physical and psychological health.
My experience with gaining confidence after a running setback
Over the past few years it seems like I had setback after setback. I had on and off injuries from 2012-2015. Then in 2016 I hurt my ankle, and it took me a year and a half to recover. Then a few months later I got pregnant. I returned to running after having my son in the spring of 2019. Then again after having my daughter in 2023.
You may also like: 10 Expert Tips for Running While Pregnant
I’ve now been running consistently for about a year and a half, and I STILL struggle with confidence due to my setbacks. I am hypervigilant about injuries. I still notice some of the areas that had previously been injured, and I am constantly trying to balance knowing how much discomfort is ok to push through with when to stop.
Some of the things that have helped me are what I listed above. I know that my core and glutes are my weak areas, so I really focus on doing prehab exercises at least a few times a weak. I keep track of any niggles or discomfort I have to make sure it goes away after a day or two. My return to running postpartum was very slow and I worked with a PT for guidance and support.
It can be really tricky to navigate a return to running after a setback. Just remember that every setback is a set up for a comeback.
You may also like:
How to Choose Your Ideal Comeback Race
15 Running Lessons I Wish I Learned Sooner
5 Thoughts About Returning to Running After a Long Injury
3 Ways to Progress Your Running After Building a Base
Is Training By Time Or Distance More Effective For Running?
How Many Carbs Should You Take on Long Runs? A Simple Fueling Guide
Have you struggled with gaining confidence after a running setback?
What has helped you when returning to running after time off?
Do you use positive self-talk?
This is very timely advice for me, Lisa.
My problem is that I am too eager. I am returning to running after a 2 month injury and I have to constantly remind myself of your point 5, to take it slow.
For now, I don’t run two days in a row and I’m gradually building up the mileage. At the end of this week, I will start to do more hilly routes.
Hopefully my plan will work out!
Good luck as you get back to running! Running every other day is a good plan. Try to take it slow if you can- it’s not worth it to risk another setback!
As you know I have been coming back from an injury and it’s never easy. It’s hard to be patient with myself. i always expect to bounce back faster than I am.
It can be so hard to be patient. But after the time off its so important to come back slowly!
I often struggle with not thinking I can hit my pre-setback paces. Usually my endurance returns really well, but I am often nervous to push hard in a workout. These are great tips, especially positive self-talk and enjoying the process!
I also struggle with my speed when I come back to running. But the one day it usually clicks! It can be hard though when it feels like its going to take a long time.
It’s like you wrote this for me after my ‘race’ on Sunday. I finally feel like myself today and I’m going to test out the legs. I felt so awful that I’m a little nervous to run again. I’m going to stay close to home and take it slow. Sigh. This has never happened to me before!
That’s so frustrating! But hopefully it was just a fluke and you will feel back to yourself soon.
So true. No one really understands until they have experienced a long layoff due to a serious injury.
You wonder if you will ever be normal again. Most importantly is that you will if you patient. And you will appreciate running more than ever.
It can be so hard to be patient! Especially when you’ve had to take alot of time off.
I am so glad you mentioned gratitude! I probably sound like a broken record, but after my 3-month sabbatical (2017), I have a much clearer picture of things. I shake my head at those with negative mindsets, because they are their own worst enemy. My current injury has been a bummer, but not anything devastating. I’m lucky in that I will have nothing to tempt me to hurry the recovery (thanks to COVID, there are no upcoming races LOL). Lots of great, insightful thoughts in this post…thanks, Lisa!
It can be tough to stay positive, but it really does help!
These are such great points. My favourite which I use so often in running (but also other areas of life) is reframing. That’s such a powerful tool and your question, “What would you tell a friend who had this thought?” is brilliant – so often we are understanding, compassionate and positive with our friends, but not so with ourselves!
Yes, reframing is so powerful and helpful in many areas of life!
I’m big on positive self talk in general!
I really love the advice to focus on your strengths.
My “biggest” injury was some IT troubles. It took me months to be able to run long distances without pain — of course it would have helped a lot if I’d seen a PT, but oh well, live & learn. I remember finally being able to run 7 miles pain free & knowing that I could do a fall half. And that half turned out to be a PR, too!
So many runners have had huge comebacks after their biggest setbacks!
Great advice. I’ve had two times I had to return to running after a long time off. Once after my hysterectomy was hard because I kept telling myself the whole time I was off that this was like a long rest period and that I’d come back refreshed. Hah! It was hard and I felt like I was starting over.
Any type of surgery or procedure can make it extra challenging to return to running!
I love all this!
Obviously, you know I am coming back from this broken leg, and the idea of racing again is somewhat terrifying. It’s been almost a year, and between the injury itself and the pandemic, it’s a big mental block. Fortunately, I have some time to try to get over it.
Great tips!
I guess in some ways it will be good that you will have plenty of time to prepare yourself! Maybe by the time races are happening again you will feel fully ready.
Setbacks are inevitable! It’s how we deal with them that’s key! Thanks for the tips
Oh my gosh, I needed this post. I love that you use the word ‘confidence’ because that’s what I’m lacking. I feel out of sync and out of shape. I’m working on it though.
Thank you for sharing your personal story!
Confidence can be a tricky thing and it’s nice to have some great ways to work on rebuilding, for whatever reason.