Introduction: When Running Isn’t an Option
Marathon training isn’t just about logging kilometers, it’s also about being able to listen to your body and know when to pause and recover. This week, Ali faced a significant challenge as his lower leg pain worsened. Instead of pushing through, we made the tough decision to stop running completely to give it some rest.
For any runner, an unexpected break can feel like a setback. Doubt starts creeping in, “Will I still be able to do this?” But marathon training is about resilience and adaptation, and this week was all about adapting to the situation while keeping the end goal in sight, the finish line.
Dealing with Injury: What Happened?
Ali’s discomfort had escalated, with the pain seeming to be in his heel now, potentially pointing to an issue with his soleus muscle or even plantar fasciitis. These are common injuries for runners, often caused by overuse, tightness, or improper recovery.
To address this, we focused on: ✅ Stretching & Mobility Work – Specifically targeting the calf muscles and using a massage ball to help alleviate the pain in his foot. ✅ Cross-Training – Switching from running to biking, elliptical, and swimming to maintain cardiovascular endurance. ✅ Rest & Recovery – Avoiding any unnecessary strain on the injured area.
Ali may not have run this week, but he still put in the work on his cardiovascular ability.
Mental Battles: When Doubt Kicks In
With no running, motivation hit an all-time low. Being physically injured obviously isn’t great, but the mental side of setbacks can be just as challenging. Especially when you have an end goal in mind
Common doubts for injured runners:
- “Am I losing all my progress?”
- “Will I be ready in time for the race?”
- “Maybe I shouldn’t have signed up for this.”
These thoughts are normal, but what matters is how we respond to them. Injuries happen, but being able to adapt to them is what matters most in the end. Ali might not have been running, but his fitness is still improving, and this setback doesn’t define his marathon journey.
Full disclaimer, if you are seriously injured, please speak to a professional if the pain doesn’t go away in case it is something more serious. Pushing through pain can lead to more severe injury down the line which we certainly want to avoid. Niggles happen, but pain is a different story.
The Importance of Cross-Training
One of the biggest myths in running is that if you’re not running, you’re losing fitness. That’s simply not true.
Ali’s training this week focused on low-impact cardiovascular workouts, including:
- Biking – Engaging the legs while reducing the impact on his calf/foot.
- Elliptical Machine – Mimicking running mechanics with minimal impact.
- Swimming – Enhancing overall endurance while aiding recovery. Very low impact.
Cross-training allows you to maintain fitness without aggravating injuries, ensuring that when Ali is ready to run again, he’s still in strong shape.
Key Takeaways from Week 5
1️⃣ Injury is a part of the journey – Every runner faces setbacks, but they don’t mean failure. 2️⃣ Rest doesn’t mean weakness – Taking time off from running prevents long-term damage and speeds up recovery. 3️⃣ Cross-training is a powerful tool – Swimming, biking, and elliptical work keep fitness levels up. 4️⃣ Mindset is everything – Motivation will dip, but consistency in some form keeps the journey alive. 5️⃣ The marathon goal is still within reach – This is just a minor speed bump, not the end of the road.
Looking Ahead
Next week, we reassess Ali’s injury and if possible, ease back into running gradually. His determination is being tested, but every great achievement comes with obstacles. The Barcelona Marathon is still on the horizon, and we’re taking it step by step.
Stay tuned for Week 6 of From Zero to Barcelona!
JC Running Coach 
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