There Are Diaper Boxes On My Treadmill

We have a NordicTrack treadmill in our garage.

It was the first big purchase I made for my business when I first started seeing my own running patients in our basement back in 2021.

My husband and I have disassembled and reassembled it at least three times (hopefully never again!) as we've moved throughout the years and now it sits in our garage as part of our home gym. And last year, while training for my ultramarathon, I ran on it nearly every day during our daughter's naptime. 

Now? It houses a pile of empty diaper boxes and outdoor toys because apparently it's greatest use at the moment is serving as a garage shelf. 

This season of pregnancy is temporary and I know that I'll be able to start my own return to run later this fall, but the feeling of "Wow, look how far I've come from last year" has crossed my mind more than once. The diaper boxes are a visual reminder of that.

As someone who has started and stopped consistent run training several times over the years, I know that part of the process is mental and emotional just as much as it is physical. 

There are certain standards we all hold ourselves to as it relates to running or fitness in general. They play a major role in our we approach making and striving for goals. 

As a physical therapist and run coach, I like to hear them when I begin working with returning runners. It can be humbling to lay down past comparisons and focus on where are you and your body at RIGHT NOW. 

That assessment is part of my job a physical therapist, but it leads to one of my favorite parts: figuring out where you are today and creating a realistic pathway from there toward the goals you have for your future.

So here's what I try to convey to my athletes who begin my Return to Run Program and what I tell myself right now as someone who has difficulty walking half a mile who usually runs 6 miles a day: 

The goal isn't to become the person you were. The goal is to build the person you are now.

Runners struggle with this all the time, it's hard to change our standards for ourselves when it comes to overcoming injury or adjusting based on season of life.

Some examples I've heard recently from athletes who start my Return to Run Program:

• They were once running 30 miles a week, so they want to get there as soon as possible.
• They have a PR of a 3:44 marathon three years ago. So they need to run every run at a 9:00 min/mi or faster. Anything else feels too slow.
• They used to strength train three times a week, but haven't done anything more than body weight in months. 
• They used to be able to run half or full marathons pain free, but now everytime they increase mileage that same ache returns.

Here's how I try to respond to statements like this: It's okay to use your previous achievements as information, but comparing your current self can quickly lead to feelings of failure. 

Instead, when you're ready to begin rebuilding, I've found that there are a few things you need to pay attention to: 

1. Stop using your old capacity as your starting point.

Instead of mentally referencing what you could do before, ask yourself can do NOW. 

What are you doing well at now and what is the next actionable step towards improvement? 

Maybe you've been consistently running 2 mile runs, so you're ready to bump up to 3 or 4 mile runs. Maybe it's two strength sessions this week. Maybe it's simply getting outside consistently.

2. Start conservative, stay consistent 

Starting smaller doesn't mean you've lowered your standards, but rather it means you're planning where you need to build from. 

Runners who start at 5 miles a week and gradually build to 15 miles a week are going to make more progress in the long term than the runner who goes from zero miles to 15 miles too quickly. That's what tends to get people sidelined.

Sometimes progress is about proving to yourself that you can consistently do more, rather than prove it in any single run.

3. Build toward a different version of yourself, rather than a previous one.

This is probably the most important! 

Because your past self had different circumstances, and if you use that at the only reference point you may continuously under or overshoot your current ability. 

For example, when I rebuilt after delivering my first daughter, I chose a COMPLETELY different goal than any I've attempted before. I chose to train for my first ultramarathon. In all honesty, one reason why was because I was afraid to finish my first post-partum marathon feeling disappointed by my performance. So I chose to train for something new.

And you know what? That process taught me new lessons that would allow me to become a stronger marathon runner. 

I'd built a new, stronger and smarter of myself as a runner. 

And after working with hundreds of runners to return to consistent training, I've found that overcoming an injury or adjusting to new seasons of life can be like that. It can force you to become the runner you need to be now. Rather than the one you used to be. 

And in the process, you'll find new reasons to be proud of your journey. 

Questions about returning to run after time off? Hit reply to this email to ask me your question or share your story with me! 

I guess I'd better go clear off my treadmill now ...

—
Dr. Erin Kennedy Dalisay, PT, DPT, OCS
Doctor of Physical Therapy & Run Coach