Whilst Rosa may be a little different from most of us reading – she’s German for starter – the lessons that can be learned from any full time athlete’s recovery from major surgery can be valuable to all runners.

The injury

The story starts in Italy. On a normal training run at altitude, just as many of us do, Rosa was chasing a marmot. A quick slip into a hole on the ground and something snapped…

Rosa: “I was just chasing this little hairy marmot and suddenly I was in so much pain. My right front leg had stuck in a hole and I had twisted round. It was so painful I yelped, but as I was with a group we continued on. That was my first mistake.

Fast Running: Ouch. Did the doctors diagnose the issue straight away?

Rosa: No, not initially. We went to several different vets before we got the right diagnosis. It’s the same for any runner, you need to see a specialist. Your bog standard vet isn’t used to dealing with the highly tuned body of an athlete. I could still run, but nowhere near my normal speed. The problem is, my damaged ability was still acceptable for someone my age.

FR: So what actually happened?

Rosa: On the third visit to a specialist we got an answer. It was a tear in the ligaments and cartilage in my right front foot. They were completely gone.

They actually got me into surgery that day. Dr. Fabrice Bernard is an expert in his field and had spoke to my local vet. They knew running was my life and wanted to help me.

All the ligaments and cartilage were removed. Now it was replaced with a metal splint and pins. They even took bone from my shoulder to fill in the gaps and help everything fuse back together.

FR: So how was recovery?

Rosa: Well the first day was quite funny.I was coming down from the ketamine they gave me and I couldn’t even eat a croissant without it falling out of my mouth. It probably helped keep me still for a day or so though.

As with any runner I just wanted to go running again. Luckily I have some good friends around to keep me sensible. Robbie and Natalie made sure I didn’t just go straight out, there was no jumping around in the house either.

So many of us just ignore the rehabilitation we’re supposed to follow and good friends help you stick to the plan. I wasn’t allowed to run for three months.

FR: Three months of no running? That must have been difficult!

Rosa: Well, yes and no. You can get caught up worrying about the past and the future, but I’m very much someone who deals with the here and now. Every day I could walk a little further on the leg was a good day. You have to just be happy with where you’re at.

Too many people focus on what they could do before an injury. They remember past times, how easy it is to jump over fences or how close you get to catching a marmot. But all that really matters is making the most out of what you can do in the present.

That first run back felt like I was on a lead. Nat’s helped me from going wild. We’ve all done it. Everything feels great and all the other muscles are rested so you fly off on those first few runs. Then you end up causing more damage. Once again having good friends around will help, they will understand.

I put on a bit of weight during the off time too, but it soon dropped off. I had to eat a few less croissants, but getting the mileage steadily built up, adding some sprints to the postman and back, that really helped.

FR: Were there any low points?

Rosa: Not really. There was the odd moment where I realised I couldn’t do something that would have been easy in the past. Trying to jump over a log on the trail I couldn’t bend my leg to get over. I tried a couple of times without realising that it just wasn’t possible.

I felt sad for a second or two because I couldn’t keep up. Yet again it was friends who helped out. Robbie carried me over the log and I was off again. I actually sprinted off up the hill just to prove how fast I still am.

Downhill is a lot harder now, the shock absorption is gone from that leg. It’s really painful on road or hard trail, but fine uphill. You just have to play to your strengths though. I race uphill only now and take the downhill at a walk mainly. If it’s more technical I can get ahead of the group and rest too.

FR: What’s next?

Rosa: I’m getting a little older now (Rosa is nine and a half) but I still have plenty of trails to explore. It’s become less about racing others, although I still burn everyone off uphill. You just change the focus of your running a little. There is so much to enjoy about our sport and so much to see.

I’d like to do a Bob Graham Round or at least see a fair bit of the course. In the past I would have struggled because of all the sheep distracting me, but I’m a bit older now I can keep focused. I might help Nats run a quick time.

FR: Last question. Any advice for others returning from injury?

Rosa: Plenty. Just focus on the moment. There’s a lot of catshit online about mindfulness but I really think it works now. If you get too concerned with how fast you were in the past or how you won’t be that quick in the future it can get you down.

Focus on being the best runner you can be on this very day, on the run you are currently on. It works for races too. Don’t worry about the miles gone past or ahead, focus on the mile you are running.

I rest more now too. Don’t get me wrong, I rested loads before, but it’s important to listen to your body. Some days when the gang are at the door ready to go, if I’m not feeling it I’ll say no. In the past I would have jumped at any opportunity to go running but now I’m more sensible.

Oh, and stretch. I stretch every time I get up, like a dog does. Just a couple stretches, but always before and after a run.

I no longer chase marmots anymore, even though the desire is there. Pond skaters and tadpoles are a lot safer, plus you’re in water cooling the leg off too. Still do the things you love, but maybe change them a little.

If you want to follow Rosa on her adventure she is on Instagram and posts daily.

RELATED: Dewi Griffiths on returning from injury 

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The post Trail Dog: Lessons on the journey back from injury appeared first on Fast Running.

When Dewi Griffiths stormed to an astonishing 2:09:49 marathon debut in Frankfurt last winter, his performance reignited the perpetually heated discussions about the state of modern British endurance running compared to its ‘heyday’.

However, injury was set to cruelly strike the Swansea Harrier down just weeks later at the end of 2017, bringing to an abrupt halt his most successful year yet.

Griffith’s sub-2:10 clocking was the 15th fastest ever marathon time for a British man, and the second fastest in 12 years – second only to a certain Mo Farah, who himself has only managed to run 88 seconds quicker, so far.

That incredible run followed on from PBs in every distance from 3000m up to the half marathon, but it was all to come to a sudden and painful end just a month later.

The tear

Griffiths – whose surname literally and appropriately, considering his steely determination and bossing of his domestic competition, means ‘strong grip’ and ‘chief’ – agonisingly had to drop out of the European cross country championships in Samorin, Slovakia, last December, where he tore his hamstring after leading the race for the first 4km.

Those injury woes were to continue, although Griffiths started 2018 off with an impressive comeback at the Armagh International 5k in February, posting a 14:07 result to finish a creditable 11th.

Alas, he was forced to DNF once again at the Welsh National Cross Country Championships nine days later, with what was to be later diagnosed as a stress fracture in his hip, ending his goal of winning his seventh senior title.

Determined not to let this latest setback curtail his running dreams, the farming athlete juggled helping out on his family’s 300 acre livestock farm in Llanfynydd with a rehab programme designed to get him back running, little by little.

The comeback

After five months out from racing, the 26 year-old – who turns 27 this week – made an eye-catching comeback in July, taking the win at the hugely competitive British 10k (running 29:41 for victory on the streets of London), before posting a 14:45 parkrun at Swansea Bay.

His latest 10k race came at the Barry Island 10k, where he fought off top competition from Matt Clowes and Josh Griffiths to win in 29:41.

How has the Swansea man made such a remarkable comeback after sustaining such a potentially serious injury? By taking the long term, little by little approach, says the Welshman.

He explains where he is now with his running: “Although I was given the go ahead to crack on with running in early June, I didn’t want to (and was advised not to) rush things and do too much too soon.

“I’m currently running six days a week, and hitting up to 70 miles of volume a week. Included in that are two sessions (typically running up to around 8km in volume in intervals) and a longer run of 90 minutes.

“My focus is on the long game – the next six months, 12 months, 24 months, the rest of my career – and focusing on being a better overall athlete and not chasing form too much in the short term and jeopardising everything.

“During a quick chat with Jonesy (Steve Jones) back in the spring, one comment stuck with me, which was: ‘You don’t want to be in the same position in 12 months’ time’. He is very much on the same page as the guidance I’m getting from Sport Wales.”

What did Griffith’s rehab programme look like from the end of February to June?

He explains: “Following expert advice, I was aiming to go from being diagnosed with a stress in the ilium (hip) to hopefully be in a position where I’d be pain and injury free and back running most days – in 12 weeks. After this point, me and my coach would take the lead in my training again.

“As you’d imagine, I had to be able to complete everything pain-free before being able to move onto the next stage and so on. Taking an extra week if needed to make sure things have healed properly before progressing isn’t the worst thing in life, and could save further complications down the line.

“The start of any programme of this nature is rest. Due to having a stress fracture, I was advised to increase my calcium (by eating and drinking more calcium-rich food and drink like milk and yoghurt) and Vitamin K (weeds such as broccoli, spinach and kale!). Both help with bone strength.

“Luckily, due to being able to walk pain-free, I didn’t need crutches, but anything of real impact was off limits for eight weeks at best.”

Starting cross training

He continues: “After two weeks of rest I was allowed to start swimming or cycling on a static bike, as long as I was pain free doing so. My swimming isn’t great and I probably wouldn’t back myself to make it from one end of the swimming pool to another without help, so cycling was the only option for me.

“It was nice to feel like I can do something again even if it was on a bike and low intensity.”

Strength and conditioning

“Once I’d got to week three, I started doing some bodyweight strength and conditioning, he says. “Again, I could only progress if everything was pain free. At the start, it was about maintaining some muscle mass while starting to engage and move the injured and supporting area. By this I mean doing stuff like single leg calf raises to help maintain calf muscles and doing double leg hip bridges to start to engage the hip area.

“Over the ensuing weeks, the programme evolved and the intensity of the S&C sessions increased, so I was physically ready to run before I attempt to run. In simple terms if I couldn’t do sets of single leg squats pain free then I was never going to be able to run pain-free.”

Week seven was a landmark week for Griffiths, he started to run again – on an Alter G machine.

“On the Monday, I ran my first steps on the Alter G, and through the week I was able to progress, so that come Friday I was up to 90% body weight and the next stage was running outside,” he explains. “I also completed several max tests during this week which would shape my S&C programme moving forward.

“This essentially focussed on the main areas, such as core strength, glutes, hamstring and calves, testing both left and right legs separately and comparing results, looking for weaknesses and imbalances.”

After showing great patience he finally started to run outdoors.

“Week eight began with my first easy 30 minute run outside,” he says. “Initially, it was one day on, one day off from running, and over the following weeks I progressed from running two days on, one day off, three days on, one day off, and so on.

“The key thing here is to progress only one of the three variables at a time (duration/pace/surface). The non-running days I could get back on the bike and cross-train to increase volume if I wanted to and then phase back out as running levels increased again. Fortunately, with no complications so far, I’d completed the 12 week plan as expected.”

The importance of physio and massage support in the rehab process

Griffiths is clear about the importance of regular physio and massage in his comeback from injury: “The key time for this for me was the introduction back to the running phase. Regardless of the work I’d put in during my lay off, the injury side would always be on the weak side to start with, and so my right side would be working harder and get tighter faster than it should.

So it was imperative to the success of the rehab that during the three weeks where I’d go from running my first steps on the Alter G to running outside again, was being able to see the physio five to six times during that period, just to make sure I’d be starting my runs ‘loose’ and moving correctly. Once I was up and running and with no issues, I was back to seeing the physio every week or so for maintenance.”

What did Griffiths do to specifically improve strength and mobility around his hip area?

He explains: “The main and most important things I’ve done are probably the single leg work, such as the elevated split squat, bridges, and the band work.

“I’ve discovered my right glutes don’t fire properly (this was probably a contributing factor to the injury), so after finding this out, I’m now trying to teach my body to start using them instead of relying on surrounding muscles.

“It’s a long-term thing and won’t change over night, but with time it’ll hopefully make me a better athlete, a more efficient runner and ultimately a faster runner – that’s the hope!”

Griffiths is keen to acknowledge the wealth of support he’s had from the governing athletics bodies to help him regain his enviable speed and strength.

“I’ve been fortunate to have great support from both British and Welsh Athletics during my time out, as well as from Sport Wales,” he explains. “I need to express a huge gratitude to everyone who has helped me get back on my feet. Hopefully, I’ll repay them with a special performance one day.

“The nice thing from my own and my coach’s point of view is it’s been a long-term approach and looking at the big picture, with my best interests at heart, rather than a quick patch up and get me back running as quick as possible and run the risk of breaking down again.”

Griffiths is keen to share more about his injury comeback experience, and offer up advice to other runners going through the rehab process themselves.

We will share the Welsh star’s words of advice later on this week, so keep an eye out for top tips from one of Britain’s greatest ever endurance runners to help you make your own successful return to fitness.

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The post Dewi Griffiths reveals how he’s fought back from injury appeared first on Fast Running.

Someone asked me recently what scared me the most. I had a simple answer. Injury.

Like it or not, injuries are, unfortunately, part and parcel of the sport we are in. If you speak to any runner, I can guarantee the memories of their injury nightmares never leave them.

Those dark days of rest, rehab and cross-training can be long and lonely and at times demoralising, especially when you hit setbacks along the way.

Positively though, you can get to running your best, without running. There are great stories of individuals who have run personal bests within a couple of races back post injury and having experienced plenty of injuries myself I have learnt a thing or two along the way.

So here is my advice, from runner to runner, to returning to the start line both physically and mentally fit.

Admitting the truth

Admitting that you are injured is the first stage of a positive return to running, but it is also possibly the hardest stage of them all.

Running through pain usually not advisable and I have adopted the saying ‘no pain, no gain’ too many times, when really I should have stopped, walked home and gone straight to the physio.

Of course, you will inevitably pick up the odd pain and ache here and there, and sometimes you can get away with reducing the intensity and amount of running you are doing to maintain your training.

However, if you are getting back from runs in more pain, waking up in pain and not being able to go about your everyday life without the aches, then it is time to admit to yourself that your body is injured.

Seeking advice

Google does not count when seeking medical advice. Referring to the ‘Dr Google’ will not only lead you to down a false path of horror stories and soon you will believe you’re going to lose a leg.

It could also guide you down the wrong path in relation to what exercises and rehab programs you should be following.

So the most important step is seeking the correct medical help. This should be your number one priority, whether that be going to see a physio, doctor or both. Getting a proper diagnosis won’t only help you sort out the problem, but also help to settle your mind too.

Also don’t be afraid to seek a second opinion if you believe that it might be necessary.

Doing what you are told

This is way easier said than done, especially when you are concerned about keeping fit, working hard and getting back to running as soon as you can.

We all have race plans and goals that we want to achieve and when an injury comes and slaps you in the face, it is almost like you are waving goodbye to something you have worked so hard to achieve. But you’ve got to be realistic.

At the end of the day you only have one body, and listening to the advice you have been given is ultimately going to help preserve it for as long as possible. I am sure I am not the only person who has been told to stop running by a physio, only to go home, lace up and just ‘test it out’.

Well, from bitter experience, I urge you not to try this. Rather, by doing what you are told, you are more likely to make a comeback sooner rather than later.

Use cross-training to your advantage

Now, this is where I will admit that there have been times when I have sat in the car outside the gym sobbing to myself not wanting to go in to get on the elliptical or the bike for the second time that day.

Yes, cross training can be a lonely place.
Yes, it can be boring.
Yes, it can drag on.
And yes, it can suck to end up on a bike next to someone on a running machine.

But it is a means to an end, and can be very productive if you give it a chance and commit to it. I’m not going to kid you into thinking that an hour’s session on the elliptical is as fun as 20×400 on the track, but if you work hard enough you can gain the same physiological outcomes. Treat cross training just as seriously as you treat your running. However, you can not train hard on a bike, in the pool or on the elliptical ALL THE TIME.

Your body still needs rest and recovery. I have fallen into the trap in the past thinking that because I couldn’t run I had to ‘smash it’ every time I stepped on to the bike or the elliptical. I was wrong and dug myself into a hole, which then required getting out of, on top of getting my injury sorted.

Rather, treat cross training like you would running. Have easy days, some hard sessions and do some aerobic ‘long’ work. ‘Treat’ yourself to some awful TV to pass the hours when you’re not deep into a sweat, and use the time as productively as you can. In a follow-up article, I will outline some cross training examples.

Keeping motivated

It can be challenging to keep motivated when you are injured. You see others out running, you see results from races you should have been in, and you have a lack of instagramable running photos.

But it is possible to keep motivated by setting yourself little goals along the way when injured. I would suggest that you get into a routine. Hit up the gym at the same time every day. Have a nice post session meal ready. If you have spa facilities at your gym, why not treat yourself afterwards. Whatever it is that keeps you in the groove, remember that it won’t be forever.

Do your rehab/prehab exercises

As boring as they are, and yes, they are long and tedious, but these little exercises will help you get back up and running as quickly as possible. It is very likely that the physio will give you a long list of what seems like pointless exercises, but trust me they are not.

I have personally found going to the gym, instead of at home, helps to get the rehab/prehab exercises done. There are fewer distractions and I haven’t got the excuse of ‘I’ll do it later’.

I tend to get them out the way in the morning after my main session, so I haven’t got them hanging over me for the rest of the day. Even more important is that when you do return to running, you keep them up (unless advised otherwise), as they can vitally important to ensuring that you don’t regress on your road to recovery.

If you’re anything like me, the worst form of exercises are the ones to activate muscles before you go running. I tend to just want to get up and go, but I have come to learn that those extra 20 mins pre-run can help keep my body ticking over – so do make the time.

Don’t be too hard on yourself

Even though you may be frustrated, upset and angry, remember you are still a human. Be kind to yourself when you are going through a tough physical and psychological stage. I have always found that injury is as much a psychological battle as it is a physical one, and this can often be overlooked.

RELATED: Jenny Nesbitt is ready for more golden moments

The sooner you remember to be kind to yourself, the sooner you come to accept that you will get over it. If you can keep yourself mentally positive, the whole process will be a lot easier. Obviously, this is a lot easier said than done, as I know all too well. But are not the only one to ever go through an injury, and you will not be the last.

Yes, injury sucks, but learn as much as you can from the experience. You will make mistakes, learn from them, alter where you are going wrong and you will appreciate the sport even more.

A setback is just a springboard to the great comeback.

The post How to make a strong comeback to running after injury appeared first on Fast Running.