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in Injuries, Postpartum Fitness, Return to Running, Runners' Roundup, Running, Running Recovery, Running Tips · September 16, 2020

8 Ways to Gain Confidence After a Running Setback

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?

It can be very challenging to gain confidence after a running setback. If you have had an injury, pregnancy, childbirth, or time off for any other reason, returning to running can leave you feeling frustrated if your progress is slow. These 8 ways to gain confidence from Mile by Mile Running will help you prepare for your return to running and work towards gaining the confidence to run hard again. It’s important to remember that progress takes time and setbacks are really a setup for a comeback. By taking things slow, staying positive, and tracking your progress, you will be able to gain confidence to return to running after your 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
  • Use Positive Self-Talk
  • Work with a Coach
  • Take it Slow
  • 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.

banded side steps

Focus on your strengths

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.

long run

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

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

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.

global running day

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.

long run

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.

“In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.”

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.

You may also like: 10 Expert Tips for Running While Pregnant

theraband tape

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 now 2020 has thrown a wrench in any of my long-term goals, so I have just been focusing on short-term ones for now.

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

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?

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Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, Runs with Pugs , and Laura Norris Running to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.

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Comments

  1. Catrina says

    September 16, 2020 at 2:55 am

    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!

    • Lisa @ Mile By Mile says

      September 16, 2020 at 7:17 pm

      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!

  2. Deborah Brooks says

    September 16, 2020 at 4:44 am

    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.

    • Lisa @ Mile By Mile says

      September 16, 2020 at 7:19 pm

      It can be so hard to be patient. But after the time off its so important to come back slowly!

  3. Laura says

    September 16, 2020 at 6:55 am

    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!

    • Lisa @ Mile By Mile says

      September 16, 2020 at 7:21 pm

      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.

  4. Wendy says

    September 16, 2020 at 7:57 am

    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!

    • Lisa @ Mile By Mile says

      September 16, 2020 at 7:22 pm

      That’s so frustrating! But hopefully it was just a fluke and you will feel back to yourself soon.

  5. Darlene says

    September 16, 2020 at 8:12 am

    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.

    • Lisa @ Mile By Mile says

      September 16, 2020 at 7:23 pm

      It can be so hard to be patient! Especially when you’ve had to take alot of time off.

  6. Kimberly Hatting says

    September 16, 2020 at 8:21 am

    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!

    • Lisa @ Mile By Mile says

      September 16, 2020 at 7:23 pm

      It can be tough to stay positive, but it really does help!

  7. Shathiso says

    September 17, 2020 at 10:32 am

    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!

    • Lisa @ Mile By Mile says

      September 18, 2020 at 1:48 pm

      Yes, reframing is so powerful and helpful in many areas of life!

  8. Chocolaterunsjudy says

    September 17, 2020 at 3:03 pm

    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!

    • Lisa @ Mile By Mile says

      September 18, 2020 at 1:49 pm

      So many runners have had huge comebacks after their biggest setbacks!

  9. Debbie says

    September 17, 2020 at 3:52 pm

    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.

    • Lisa @ Mile By Mile says

      September 18, 2020 at 1:50 pm

      Any type of surgery or procedure can make it extra challenging to return to running!

  10. Jenn says

    September 18, 2020 at 4:22 pm

    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!

    • Lisa @ Mile By Mile says

      September 18, 2020 at 7:24 pm

      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.

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Fall is pretty good too but there’s nothing like Fall is pretty good too but there’s nothing like seeing the sunrise on a morning run! As an early morning riser I would be fine with a 4am sunrise but I know that’s not for everyone so I will just enjoy the 2 months of the year when the sun is up (almost) as early as me. #morningrunner #sunriserun
Let them be your reason, not your excuse. I coul Let them be your reason, not your excuse. 

I could sit here and tell you how hard it is to train with 2 young kids. How I rarely get a full night’s sleep anymore. How they got me sick the week before my race. How my SI joint just isn’t the same since my pregnancies. But that wouldn’t be fair, because I need to listen to my own advice that I give them about how to keep working hard and that there will always be obstacles to overcome.

After my race on Sunday I was thinking about how my Kindergartner has been working for a special award all year long. Many times he has told me he just wants to give up, because he works so hard for months at a time and still hasn’t earned it. I keep telling him that if he keeps working hard he will earn it, but what’s most important is that he gives his best each and every day. All those good days add up and even if he doesn’t earn the award, it will mean he had a great year.

Don’t I need to take my own advice and remember that all the good training days add up, even if I don’t get the outcome I want on race day? Before my race he kept telling me to do my best, and that he would give me a prize (artwork) even if I don’t win. So maybe all the lessons I am teaching him are starting to pay off? #motherrunner #halfmarathon  #frederickrunfest
I can pretty much see the humidity as I look back I can pretty much see the humidity as I look back on these videos. After a few days to process my race I am feeling better about how it went and starting to focus on what’s next. I guess it’s officially time to acclimate to the heat and humidity because it’s not getting cooler any time soon! My full recap is up at milebymileblog.com

Have you acclimated to the warmer weather yet?

#run #runner #runchat  #frederickrunfest
Happy Medal Monday! This is a unique medal because Happy Medal Monday! This is a unique medal because the middle part is actually a removable pin! So you could take it off and display it somewhere else. What is the most unique medal you have received at a race? #run #halfmarathoner #frederickrunfest #medalmonday
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