06/06/2025
Injuries are frustrating-especially when running is your outlet, your stress relief, your “me” time.
As a physical therapist who works with runners, I see how hard it is to slow down. But I’ve also been there myself.
I was recently sidelined for six weeks with an injury-and honestly? I feel stronger now than I did before! 💪
The time passed quickly because I stayed focused on my goals.
➡️ I zoned in on strength-big, compound lifts with heavier weights-to complement my “PT exercises”. Too often, people stop full body strength training when they don’t need to.
➡️ I did HIIT for cardio and VO₂ max benefits (yes, research shows HIIT can give similar or better cardiovascular effects than longer steady-state workouts) Jumping exercises did not aggravate my hamstring and helped me maintain impact readiness for when I returned to running)
*always check with your PT first
➡️ I focused on whole food nutrition and made sure I was getting enough protein to support muscle, not lose it.
➡️ I didn’t lay around feeling sorry for myself-I found gratitude in slowing down. I walked in nature. I noticed more. I soaked in the small joys.
The bottom line?
There’s a lot you can do while healing from a running injury. You and your PT can figure it out together-and hopefully, it includes more than just some theraband rehab exercises (those have a purpose, but you are not limited to them!).
💫 Mindset matters most.
Everything you do during this time-how you move, how you eat, how you rest, and how you think-is laying the foundation for a stronger return.
Swipe through for a framework to help you stay strong, stay sane, and come back smarter.
💬 Need help figuring out what you can do during your downtime from running? Reach out-I’d love to help.
