Initially, Fryburg-Zaitz worked with a chiropractor to rebuild her physical ability. Later, Stephen Walker, Ph.D., a sports psychologist from Boulder, Colorado, helped her to regain confidence as she returned to the racing scene. "I believe my first races back were as successful as they were because of my work with [Dr. Walker]," she says. "He helped me believe in myself, and believe in my training."
Stay Focused
To banish feelings of frustration, channel the discipline you would normally apply to your training and dedicate it to recovery. This might take the form of a physical therapy program or mental exercises, such as watching race videos or focusing on relaxation techniques.Once you're ready to run again, Kara Goucher says maintaining any kind of workout regimen can help you stay on track mentally. This same approach, which she used to recover from a cracked kneecap, Goucher is currently employing following the birth of her first child in September 2010. "For me, it's about staying as much to my regular routine as possible, keeping in mind that the actual workout is completely scaled back--really, incomparable to what it was before," she says.
Runners can also benefit from tried-and-true motivation tips, such as scheduling running dates with a buddy or local group. "It makes running a social thing, which makes hard work just fly by," Walker says. Staying positive and focusing on the end result--becoming a healthy runner again--can get you through a slow recovery. In Sally Boyd's case, a break from training gave her a new found appreciation of the sport: "Having to take time off really reinforced how much I loved to run."
Listen to Your Body
Coaches and runners alike say the most important component of a successful comeback is recognizing that recovery is an individual process. It is vital to make frequent, honest assessments about your progress and adjust workouts accordingly. "If you tune in to your body's little whispers, it will never have to shout at you," Hamilton says. "People tend to bludgeon their bodies into fitness. But if you just take half a step back to let your body catch up to your spirit, you'll be fine."It's a strategy that worked for Fryburg- Zaitz. Last September, after months of gradually rebuilding her training schedule, she placed eighth in the U.S. 20k Championship with a time of 1:09:56--a new personal record.
"Ask yourself, 'How did that minutel-ong jog go?"' Fryburg-Zaitz says. "If it felt good, then you can do it again. If not, you take a step back. Too many people push through the pain. I did that for years, and I know from experience you just end up back where you started."