Dealing with Injury

Tip #4: Thursday, October 8, 2009

An injury before an important race can produce a miserable mix of panic and depression. Most runners' first reaction is denial, or at least optimism; some twinges pass as quickly as they appear. But if it's getting worse, don't delay taking action -- and do consider some cheering facts:

Almost all of your preparation is done. Its effects are in your legs and lungs and won't evaporate overnight.

Intelligent training plans include flexibility. No months-long schedule goes perfectly; workouts get postponed, changed, and even missed altogether.

A short break at this late stage will have little or no detrimental effect on your marathon.

If you're smart, you'll use the same focus and determination that got you through months of high-mileage weeks to exercise care and patience now.

Treatment is vital. Most running injuries are helped by the elements of the acronym RICE: rest, ice, compression, and elevation. If it's a foot or leg problem, you can cover all four by lying with your leg on pillows and an ice pack (a Ziploc bag filled with water and ice) on the painful area for 15-20 minutes. Take a break for an hour and then repeat the procedure. Take two days off from running, then start back slowly. (A treadmill is a good idea: it's a soft, flat surface, and you're always near the finish.) If the injury doesn't get better or worsens, consult a doctor for diagnosis.

Staying calm is important. If you're panicking, you'll squander emotional energy. Learn all you can, take positive steps, and make a backup plan. In the worst case, you'll miss your goal race -- but you won't lose your training. Use www.coolrunning.com or www.marathonguide.com to find marathons on the following few weekends.

If you're in New York on Monday, November 2, visit the ING New York City Marathon Monday Recovery Event presented by Hospital for Special Surgery from 7:00 a.m. to 2:00 p.m. at Tavern on the Green to ask questions and learn from the experts.