If you’ve ever been injured, you’ve probably dealt with suggestions from others on how to cope when training for triathlon when it comes to running injuries. The majority of triathlon injuries occur during training for running, where impact and load are highest.
A review in PMC found that “most injuries reported occurred during running (45 per –92 per cent)”, with far fewer in cycling and swimming.
Dr. Chloe Bedford, a counselling psychologist based in London, says the anxiety that comes with being injured is common. For many people, running is something they rely on to manage stress or clear their heads, and it may feel like an essential component of who they are.
“The anxiety you feel about being injured isn’t overreacting,” she recently shared. “It’s your brain figuring out how long it can manage without its most reliable regulation tool.” Here are her suggestions on how to survive an injury without losing your mind.
Call it what it is
One of Bedford’s first suggestions is to stop downplaying what’s going on. Being injured isn’t just a break from training. “You’re grieving and managing without your main coping mechanism,” she writes. “Stop trying to pretend it’s not hard.”
Trying to treat your injury as a minor inconvenience can make things feel more frustrating, and being honest about it can help you find a clearer way to deal with it.
Stay connected to a routine
Even if you can’t run, keeping some version of your routine can help you feel less disconnected. Bedford suggests simple things like walking, gentle movement or just getting outside. “These won’t replace running, but they can keep you connected to the ritual and the environment while you heal,” she says.
Plus, if the injury doesn’t affect your cycling or swimming, continue doing that so you can still retain your fitness. That doesn’t mean overdoing it in the two other disciplines. Too much overcompensation could lead to burnout, or more injuries. Be smart and patient, as tough as it is.
Use your toolbox
“Running was doing heavy lifting; now you need backup systems,” Bedford says. If you relied on running to help you feel calm and collected, without it, you probably feel lost. She suggests finding other strategies to “take the edge off,” like breathing exercises, talking to people and asking for help. Honing new coping techniques will not only help you now, but will also be useful in other parts of your life.
Set some boundaries
Injuries seem to invite a steady stream of questions and input from other people, and that can be hard to manage when you’re already dealing with your own frustration and angst. Bedford says you don’t need to grit through every interaction with forced positivity. “You don’t owe anyone optimism,” she says. “‘I’m struggling with this injury’ is a complete sentence.”
Being clear about where you’re at can take some pressure off, especially when you don’t have the energy to explain it over and over again.
Pay attention to how you’re doing
Most triathletes are used to tracking workout stats. Bedford suggests using that same awareness to gauge how you’re feeling day to day. “Notice what’s going on,” she says. “When you can name the pattern, you can prepare for it and ask for support before it becomes too much.”
Keeping tabs on your own mental well-being can make it easier to ride out ups and downs, rather than being caught off guard when you hit a low point.
Give yourself a goal
Not having a timeline can make an injury feel endless, and can make your path forward seem dark. Bedford suggests setting a (rough) comeback date to work toward. “Even if it’s conservative, even if it changes, having a target helps your brain see an endpoint,” she explains. Having something to work toward, even if it’s flexible, gives you a way to frame the time instead of feeling stuck in it.
