Returning from Injury: Resetting More Than Just the Training
Injuries are a part of the running journey that none of us enjoy, but almost all of us face at some point. When the time finally comes to return, there’s a mix of excitement, nervousness, and pressure — often internal — to get back to where we once were.
But coming back from injury isn’t just about rebuilding your body. It’s also about recalibrating your mindset.
The Physical Reset: Frequency First
From a coaching standpoint, I’ve seen a lot of athletes rush their comeback and wind up stuck in the same cycle. What’s helped both myself and those I coach is taking a measured, disciplined approach:
Frequency First – Before you start stacking mileage or intensity, just get back in the rhythm. Focus on showing up consistently. Run more often, even if it’s shorter.
Then Build Mileage – Once your body can handle frequent running without pain or compensation, you can begin to gradually increase volume. No rush — slow and steady wins here.
Finally, Reintroduce Intensity – Speed work and long runs can return, but only once a solid base is re-established. Don’t skip steps. Let the process play out.
This structure works. It’s not sexy, but it’s sustainable — and that’s how you stay out of the injury cycle.
The Mental Reset: “I Am Where I Am”
Where we often get derailed isn’t in the plan — it’s in our thoughts.
It’s easy to fall into the trap of thinking “I used to run X pace” or “I was in the best shape of my life before this.” Or the opposite — we try to overcompensate with toxic positivity: “It’s going to be amazing! I’m going to crush it!” Both approaches ignore the reality of where we are right now.
A better way? Neutral thinking.
Trevow Moawad’s book It Takes What It Takes offers a simple but powerful mindset: don’t be overly negative or blindly positive — just be neutral.
“I am where I am. Today, I do the work that’s required. Tomorrow, I’ll do it again.”
That’s it. No judgment. No comparison. Just action.
Neutral thinking doesn’t mean you lack ambition — it means you stay grounded. You stop measuring yourself against your former self and start finding joy in the fact that you’re running again. You’re moving forward. And that matters.
Let Joy Find You in the Work
There’s something deeply fulfilling about running after injury — if you let go of the comparison game.
The joy isn’t in being “back to normal.” It’s in doing the work again, one step at a time.
Remember: every run is a deposit in your future fitness bank. But more than that, it’s a gift. Don’t let the shadow of where you once were rob you of the light that’s here now.
Live What You Love,
~ Coach Dusty
