Strategies to Avoid Depression for Injured Endurance Runners

by | Feb 27, 2023

This article was read 5541 times. Enjoy!

Strategies to Avoid Depression in Injured Endurance Runners


Endurance running is a demanding sport that requires strength, endurance, and perseverance. As an experienced endurance runner, I know that injuries are a common occurrence in this sport, and they can be devastating both physically and mentally. The physical pain of an injury is often accompanied by emotional distress, including depression. Depression is a common side effect of being injured, and it can be difficult to deal with. In this post, I will discuss some strategies that can help endurance runners avoid depression when they are injured.

1. Seek Professional Help

The first and most important strategy to avoid depression when injured is to seek professional help. This could include talking to a therapist, a sports psychologist, or a mental health professional. These professionals can help you deal with the emotional distress that comes with being injured, and they can provide you with strategies to manage your mental health while you are recovering. They can also help you develop a plan to stay mentally healthy when you return to running.

2. Stay Connected with Your Running Community

Endurance runners often have a strong sense of community, and being injured can make you feel isolated and disconnected from your running friends. However, it is important to stay connected with your running community even when you are injured. You can stay in touch with your running friends through social media or by attending running events. Staying connected can help you feel supported and give you a sense of belonging.

3. Find Alternative Forms of Exercise

Being injured doesn’t mean you have to stop exercising altogether. Finding alternative forms of exercise can help you stay active and maintain your fitness levels while you are recovering. Swimming, cycling, and yoga are all low-impact exercises that can help you maintain your endurance and strength while you are injured. These exercises can also help you stay mentally healthy by reducing stress and anxiety.

4. Focus on Nutrition and Sleep

When you are injured, it is important to focus on your nutrition and sleep. Eating a healthy diet and getting enough sleep can help you recover faster and maintain your mental health. Make sure you are eating a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein. Aim for 7-8 hours of sleep each night to ensure your body is getting the rest it needs to recover.

5. Set Realistic Goals

Setting realistic goals can help you stay motivated and positive while you are injured. Instead of focusing on your previous running accomplishments, set new goals that are achievable given your current situation. This could include goals related to your recovery, such as reaching a certain level of mobility, or goals related to your mental health, such as practicing mindfulness or journaling regularly.

6. Practice Self-Care

Practicing self-care can help you manage stress and maintain your mental health while you are injured. Self-care can include things like taking a warm bath, reading a book, or spending time with friends and family. It is important to take care of your mental health during this time and find activities that bring you joy and help you relax.

a. Meditate

Meditation is a powerful tool for managing stress and anxiety. Taking a few minutes each day to meditate can help you stay centred and calm while you are recovering from your injury. There are many meditation apps available that can guide you through the process if you are new to meditation.

b. Practice Yoga

Yoga is a great way to stay active and maintain your mental health while you are injured. Many yoga studios offer modified classes for injured athletes, and there are also many online classes available. Yoga can help you stay flexible and strong, and it can also help you manage stress and anxiety.

7. Stay Positive

Finally, it is important to stay positive while you are injured. It can be easy to get caught up in negative thoughts and emotions, but focusing on the positive can help you stay motivated and optimistic. Practice gratitude by focusing on the things that you are thankful for in your life, and try to find the silver lining in your injury. Maybe this is an opportunity to try new activities or spend more time with loved ones.


Being injured as an endurance runner can be difficult both physically and mentally. However, there are strategies that you can use to avoid depression and stay mentally healthy while you are recovering. Seek professional help, stay connected with your running community, find alternative forms of exercise, focus on nutrition and sleep, set realistic goals, practice self-care, and stay positive. By using these strategies, you can stay mentally healthy while you recover from your injury and return to running stronger than ever before.

Patrick Michel

Endurance Runner – Marketing Strategist

Patrick Michel is a Montreal-based endurance runner specializing in long-distance multi-stage charity ultra runs. For almost two decades, he has inspired many to engage in running, get fit and grow stronger physically and mentally. He has also written many articles about running.