18 weeks on from her surgery, marathon runner Tina Muir shares four more recovery lessons as she closes in on a return to running...
"}},"slug":"recovery-lessons-from-a-long-term-injury-lay-off","blogTags":"Performance","featuredPost":false,"author":{"name":"Tina Muir","slug":"tina-muir","facebookHandle":"https://www.facebook.com/realtinamuir/","twitterHandle":null,"instagramHandle":"https://www.instagram.com/tinamuir88/?hl=en","linkedInProfile":"https://www.linkedin.com/in/tinamuir","stravaProfile":"https://www.strava.com/pros/14746449?hl=en-GB","bio":{"childMarkdownRemark":{"html":"Tina Muir is the founder and CEO of Running for Real; host of the award-winning podcast of the same name and co-host of Running Realized; a mother of two; and a former elite runner turned sustainability advocate.
\nAn ardent environmentalist, she has worked with the United Nations, as well as many races in the running industry, including New York and Chicago marathons on their sustainability initiatives.
\nHer book, Becoming a Sustainable Runner, co-written with Zoë Rom, merges runners’ passion for their sport with their concern for their health, their community, and the environment.
\nAs the first elite athlete to openly discuss having amenorrhea, Tina has become an advocate for others suffering from RED-S (Relative Energy Deficiency in Sport).
"}},"title":null,"headshot":{"file":{"url":"//images.ctfassets.net/428xzyjdw7rf/6LlIh3lkD3l9obJMrT2Qq5/bb577610b878bec1296ea4b28548322a/TinaMuir.png"}}},"scientificallyReviewed":null,"image":{"resize":{"src":"//images.ctfassets.net/428xzyjdw7rf/51PwqXuQtAQZNwTgJsU8F3/8859abe8eab3332e193d930a3414adda/ezgif.com-resize.png?w=1200&h=630&q=70&fit=fill","width":1200,"height":630}},"socialMediaImage":null,"body":{"childMarkdownRemark":{"excerpt":"Eighteen weeks post-surgery and I still haven't been for a run. That’s six weeks longer than I anticipated and mentally prepared for, but I'm now just a matter…","html":"Eighteen weeks post-surgery and I still haven't been for a run. That’s six weeks longer than I anticipated and mentally prepared for, but I'm now just a matter of days away from putting on my running shoes again.
\nI've handled the extra recovery time much better than I thought I would, and I've worked hard to not build this first run up. I know all too well from previous experience that first runs after injury are rarely enjoyable; they're something to hold your breath through and then sigh in relief when you finish them without (or with minimal) pain.
\nI like to think I have matured since those previous injuries (which, by the way, required a quarter of the time off that this recovery has), but I guess I'll find out.
\nSince reflecting on the lessons from the first four weeks of my recovery, I've considered four more lessons from my longer than expected lay-off...
\nFor so many years, I avoided cross training. I had an ElliptiGO that I would use, but other than that, I ran on the roads every day. I wouldn't run on the trail for fear of injuring myself (even though it would have made my body more resilient to injury).
\nThis injury period has taught me that other forms of exercise, especially biking and swimming, can be beneficial for runners during recovery from injury, and they can carry over fitness in ways that can make us better runners.
\nI really have loved getting to see the world through the eyes of a cyclist, and how much further I can travel whilst getting the most out of my training. I've loved working on my swimming to build the number of strokes before I take a breath, or playing with the idea of hard reps I haven't been near since I was a young competitive swimmer.
\nIn past years of training, if I was traveling and had the choice between a solid bike or swim workout in a nice facility or a repetitive run around a boring grocery store parking lot, I picked the run.
\nEven when I am fully back to running, I think I will pick a Peloton workout on a bike or a swim in a nice pool over a run in a soulless environment. I think I'll keep swimming and biking as a regular part of my training.
\nIf you're not convinced, the PF&H team chatted to pro cyclist, Victor Campenaerts, about cross-training...
\nWhen you have an injury that requires just a few days off, and you're focused on getting back to running as quickly as possible, it's hard to support others, as you're so focused on minimising the fitness losses.
\nWith a more serious injury though, a certain level of acceptance is required, and that means understanding that when you return to running, you're simply not going to be at the level of fitness you were previously.
\nDuring this time, I've really honed my ability to support others and cheer for them. Not because I don't have a choice, but because it feels good to see others who've worked hard celebrate their success. We all know what it feels like to dig deep, and seeing others thrive inspires us to keep going, to experience joy from their happiness at achieving what they set out to do.
\nWhen I crewed my best friend at Western States 100, I got to witness the Precision Fuel & Hydration athletes crush it, with six of them finishing in the top 10. I didn’t know those athletes, but it didn't matter; I cheered for them anyway, and I got to envision myself enjoying that same support from PF&H, and seeing it all come together the way it did for them.
\nIt could be a year or more before I'm there, but I will get there, and they showed me how it's done.
\nRhythm. Not a word I expected to associate with my recovery journey, but I've really enjoyed learning how to get into the flow and maximise my efficiency when swimming and cycling. I learned with swimming that it's better to swim smoothly and slowly, rather than trying to ratchet up the intensity and flailing about.
\nWith cycling, getting into a smooth rhythm where your cadence remains somewhat constant makes you the most efficient cyclist you can be, which allows you to cycle further and further. I also learned that as a woman, I can't use a man’s seat; saddle sores are not fun!
\nRowing, kayaking, and even hiking in the trails all have rhythms to them too, including form tweaks that make them better methods of cross training. I'm enjoying exploring what those are, and maybe the next time you cross train, you will too.
\nThis was one of my lessons last time, but it feels even more applicable now. I never thought I would be excited to do a set of double leg jumps, but last week, as I went into PT knowing they were on my plan, I felt the familiar flutter of nerves in my belly. I’ve learned to celebrate the fact that I can jump in the air, or hike two miles in a row at Western States. I celebrated when I could move from indoor cycling to outdoor, and I will certainly be celebrating when I begin my 6 x 1 minute runs.
\nIt can be easy to look at how far you have to go to be where you want to be, but it feels much better to look back and see the journey, see the steps you have taken so far. I plan to continue doing that.
\n