Louth runner’s guide to better recovery, setbacks and returning even stronger

An athlete’s worst nightmare—getting sidelined. It can be a setback or a turning point, depending on how you handle it. Some come back stronger, while others struggle to recover. So, what happens when you get hurt? You have a few options:

l Take time to rest.
l Focus on rehabilitation.
l See a physiotherapist.
l Manage it with gym work and cardio like cycling.

Rest is important, but too much can slow your recovery. Take time off, but keep your body moving with low-impact activities like cycling, yoga, or strength training—just be sure nothing aggravates your injury. A physiotherapist can guide you with rehab exercises to help you heal faster. And when you return, ease back in.

I learned this the hard way. Just a few years ago, I’d watch others on Strava, eager to get back. In my first few runs, I’d push too hard, keeping up with my friends as if I’d never been away. Then before you know it; I would be out injured again.

Running like any sport is about building slowly. Rome was not built in a day. Build your fitness back slowly, just because you may feel able to jump to the top of the group, don't be silly and do it. After your injury has recovered, take your running slowly when you are coming back. Do maybe three days a week, possibly even two days a week. Your first run could be 1km and your second run could be 2km.

Regaining fitness takes time, so take it step by step in the first month. Run as much as your body allows, gradually increasing your mileage. One week, you might manage 5K in total—that’s fine. Next week, maybe 10K. Keep building week by week while continuing your rehab exercises. Consider seeing a physiotherapist once a month for maintenance to stay ahead of potential injuries. I do this myself to be proactive and keep injuries at bay.

My experiences of injuries are not pleasant. My big one is my Achilles. This started in 2015 when I was at my peak. In that summer I ran my 5km personal best (pb) of 16.23 on the Morton track at a graded meet. I beat a superstar female athlete Annmarie Mc Glynn from Donegal. I will never forget it. I was sitting on her shoulder towards the end of the race with two laps to go and she was getting fed up with me sitting on her shoulder. Then she told me to go.

I went for a long sprint—two laps, which was tough, but I managed to hold on. Finishing first in the B-grade 5K was a huge moment for me—setting a PB and winning the race, especially against an athlete like Annmarie, felt incredible. That year was packed with racing, including the outdoor Nationals in the 1,500m, where I hit another PB of 4:21. Competing at Morton Stadium again made it even more special—it’s a place full of great memories for me.

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By September, I started feeling my Achilles acting up, but my focus was on cross-country—both the Novice and Intermediate races. Interestingly, the Intermediate came first. The race took place near the Bush track, and I went out hard, leading from the start. But the more experienced athletes sat behind me . When the final stretch came, I didn’t have enough left and finished 4th—just outside the top three.

A week or two later came the Novice race, and this time, I paced it better, managing to secure 3rd place, which felt great! Both races were in October, and with my Achilles still bothering me, I was only training twice a week, just trying to get through them. I skipped the Senior Cross Country to give my body a break. I took time off, saw a physio, and focused on rehab to get back on track.

Injuries are never easy. One moment, you’re at the top of your game, and the next, you’re sidelined. It can feel isolating when you’re unable to train, but handling it the right way makes all the difference. Take a short break—five to seven days—then see a good physio as soon as possible. Follow their advice, stay consistent with rehab, and keep your body moving with cycling, gym work, or both.

My next race is the Dundalk Half Marathon at the end of March. If you're interested in a Couch to 5K program or a training plan, feel free to reach out at 086 1542192.