RUNNING INJURY? HERE'S HOW YOU GET BACK ON YOUR FEET.
Published: 01/07/2025, by Barry Mullin
Barry Mullin is a run coach, an avid marathoner, and one of Sports Direct’s running ambassadors. Last spring, as he was getting ready for the London Marathon, he felt a niggle in his right foot. The diagnosis? A fracture. Not exactly the build-up he was hoping for – but that’s exactly what makes this piece so valuable. In it, Barry chats about training while injured, how to recover, and the mental side of it all.
There's no way around it – getting injured s#@%s! If you are lucky enough to call yourself a runner, then the likelihood is at some stage you've had to call yourself... an injured runner!
There is nothing easy about it. One minute you're chasing goals, feeling strong, building towards your dream race… and the next, you're forced to slow down or maybe even stop completely. It's frustrating, emotional, and yes, sometimes even scary.
I know that's exactly how I felt when a pain in my foot became more than just a "niggle"… three weeks before the London Marathon. No matter the timing, any injury is a bitter pill to swallow. You are a runner and it is scary to think of anything that might stop you from doing what you love.
But when injury does strike, it's important to remind yourself that this isn't the end of your running story. It's just a new chapter – you are still in control and you have the power to write it.
It's completely normal to feel lost and disappointed. Not being able to run is tough, but don't forget, there's still so much you can do. Whilst your body heals, you can still move forward. So let's focus on that! This is your new to-do list, from one injured runner to another.
DIAGNOSIS - KNOW WHAT YOU'RE DEALING WITH
Don't guess and don't Google! When something starts bothering you to the point where you can no longer run, it's so important to get answers. See a physio, a doctor or a specialist who understands runners. Knowing exactly what's going on in your body will give you back the control which the injury has made you feel like you've lost. A correct diagnosis helps you put a plan and timeframe in place. It's how you start moving forward, one smart step at a time.
CROSS TRAIN - MOVE WHERE YOU CAN
You may not be able to run, but that doesn't mean you have to stand still. Swim, cycle, aqua jog, yoga – whatever your injury allows. Movement is medicine, both for your body and your mind. Staying active helps maintain your fitness and reminds you of what your body is still capable of. It may not be the same as running, but it can be an opportunity to learn something new or discover another passion.
STRENGTH TRAIN - BUILD THE FOUNDATION
This is your chance to work on the muscles that running often neglects. Your glutes, hips, core – you know, all those muscles that you didn't have time for during training! This will be so important for your recovery. Strength work now means fewer injuries later. Think of it as preparing your body to come back not just healed, but stronger than ever.
CROSS TRAIN - MOVE WHERE YOU CAN
You may not be able to run, but that doesn't mean you have to stand still. Swim, cycle, aqua jog, yoga – whatever your injury allows. Movement is medicine, both for your body and your mind. Staying active helps maintain your fitness and reminds you of what your body is still capable of. It may not be the same as running, but it can be an opportunity to learn something new or discover another passion.
STRENGTH TRAIN - BUILD THE FOUNDATION
This is your chance to work on the muscles that running often neglects. Your glutes, hips, core – you know, all those muscles that you didn't have time for during training! This will be so important for your recovery. Strength work now means fewer injuries later. Think of it as preparing your body to come back not just healed, but stronger than ever.
FUELLING AND RECOVERY - HEAL FROM THE INSIDE OUT
Eat like you're training, because you still are. Your body is working hard to repair itself. Give it what it needs: nutrient-rich food, plenty of water, and as much sleep as you can get. It's important to think of your nutrition and recovery as part of your training. Making this a priority will hopefully speed up your return to running!
MENTAL STRENGTH - STAY IN THE GAME
This might be the hardest part. You're missing the endorphins, the routine, the joy of moving forward on two feet. But remember this – every great runner faces setbacks. This is where your mental grit is forged. Stay connected, journal your progress, celebrate the small wins. Keep showing up for yourself. The hard work now will make that next finish line so much sweeter. Keep that vision in your mind on the days you feel like giving up.
"BUT REMEMBER THIS - EVERY GREAT RUNNER FACES SETBACKS. THIS IS WHERE YOUR MENTAL GRIT IS FORGED. STAY CONNECTED, JOURNAL YOUR PROGRESS, CELEBRATE THE SMALL WINS. KEEP SHOWING UP FOR YOURSELF."
PLAN THE COMEBACK - AND MAKE IT COUNT
The day will come when you lace up again. When it does, go slow and be patient. Set yourself a plan and schedule to follow, but remember progress isn't linear, and that's okay. What matters is that you come back running with intention. Your time off gave you the chance to reflect and learn. Use that to your advantage as you start clocking up the miles again.
REMINDER - YOU ARE STILL A RUNNER!!
When you're injured, it's easy to feel lost, like you've lost a part of your identity. But remember, you are still a runner. Think of your injury as an unexpected opportunity – your body's way of asking for something better. This is your chance to rebuild, refocus, and return as an even stronger runner.
*All images featured are taken from *@barrym_running_ Instagram
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