"That's nice, but when can I run again?"
This is a quote from a new client of mine last month.
After explaining the results and findings of his assessment, he got to the point and asked: "That's nice, but when can I run again?"
Sometimes as a clinician I can get wrapped up in clinical reasoning brain and forget the real underlying question.
I'm trying to train myself to be better at thinking from the perspective of a runner and helping the plan of care land in open arms. But sometimes its just not that simple!
ANNOUNCEMENTS! 🎉
The Return to Run Program
For those running with pain but can't quite call it an injury... this is for you. A virtual strength and run training plan lead by me, a running specialized physical therapist and experienced run coach.
I am taking on TWO more runners this month, please fill out an application here so you can be ready to build mileage with confidence come fall. Reply to this email with your questions.
A special thank you to those who attended or expressed interest in my Barbells for Runners Class!🎉
I'd love to host it again soon, so if you're a runner in Richmond, please respond to this email to let me know you're interested.
Two weeks ago the "Engine Maintence Required" light came on in our Rav4 on at the beginning of our drive back from South Carolina (6 hours).
"Great... how much will this cost?"
"Reddit says it could be a coolant valve?"
"Just watch for signs of overheating."
"What'll that be?"
"Not sure... maybe if the hood starts smoking?"
Sure enough it was the coolant valve.
But I didn't really care what it was, as long as we could get home without having to stop and wait at a mechanic with our 18 month old chaotic blur of a child. (Despite "check engine" alerts every hour, we did make it home.)
So I can't really be surprised that when runners come to me, they want a problem fixed and fast. Their main concern walking in the door is often "how long will this take" or "how bad is my problem?" or "will it ever be normal again?"
If only the human body was a machine.
That's unfortunately not how it works, and I think the best clinicians know that healing never presents on a clear cut timeline for every runner.
Yes, there are typical tissue healing timelines we can expect. Bones heal faster than muscles heal faster than tendons heal faster than nerves.
However, there are hundreds of factors at play with a successful return to run program that matter more than most people believe. Factors like sleep quantity and quality, stress levels at work and in life, experience with strength training, a person's perception of their injury, and chronicity of pain. (To name just a few.)
The problem is communicating something like that to a patient looking for answers.
Clarity is something I'm working on because "It depends" isn't always a satisfying answer.
What I've found works the best is to guide someone in proceeding with caution. I tell clients that we take things conservatively up front in order to adjust accordingly and prevent set backs. We work towards benchmarks together, no matter how long that may take for each individual.
For example:
- Benchmark 1 = walk for 30 minutes, 3 times a week with little or no pain
- Benchmark 2 = begin walk/run program starting from 2 min walk/run
- Benchmark 3 = run for 30 minutes, 3 times a week with little or no pain
- Benchmark 4 = run 10-15 miles a week with little or no pain
- Benchmark 5 = put it to the test (ex. adding in longer runs, speed work, hills, more mileage ... all depending on a runner's goals)
It can take longer for some than others to meet each benchmark, but that's where the tweaks and necessary adjustments come in to match the individual.
For some, this progression takes 2 weeks. For others, it can take 2-3 months or more.
This is the exact framework I use for my clients in the Return to Run Program. So, if you're lost somewhere in the in-betweens of these benchmarks, I'd love to help you create a plan.
Apply here if you're interested in getting started this month.
So if you're someone experiencing pain and wondering "When can I run again?" ... have faith that there is a plan for you, but it's not as clean cut as waiting 4 hours to get your car fixed up at the shop.
As always,
Happy Running!
- Dr. Erin
Questions about this topic? Reply to this email and we can talk more about it.
➡️ Reply to me directly at [email protected] to ask your questions or share your experience while dealing with running related injuries.
👟 Unsure how to balance it all? Reach out to me for 1:1 Run Coaching for your half, full or ultramarathon! We talk about nutrition, race, and training plan strategies that'll work for YOU and YOUR goals.
❤️🩹 Currently dealing with an injury?: Check out my Return to Run Program - a personalized strategy for you written by a Doctor of Physical Therapy and Run Coach.
✉️ Share with a running friend who you want to help stay injury-free this season!
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