Merrill Performance, LLC

Pain during exercise is normal and doesn’t mean you’re injured. While this run was quite joyful and filled with many beautiful moments, I had pain multiple times. Rather than assuming something was injured, that I’m getting old, that my biomechanics were poor, or that my shoes were a problem, I got curious. Athletes experience pain all the time during training and racing. Knowing how to relate to it in a new way is a superpower. Here’s a bit of my process. Notice how quickly the pain will ease:
…
1. Foot Pain as I started the run.
* Physical sensation: Foot hurt laterally and toes sensitive.
* Fear Thought: haven’t been running long so not sure I can do this today.
* Feeling: Uncertain/not confident.
* Power thought: I love this route and the weather is fabulous.
* 1/4mile later, foot sensitivity disappeared.
2. Right Hamstring pain started just as trail got steep
* Fear thought: I’m so slow
* Feeling: weak/not enough
* Power thought: This is the hardest part. The overlook/reward is up ahead. Focus on taking deep breaths.
* Hamstring pain disappears a minute later.
3. Left ITBand pain started near the top of the uphill,
* Fear thought: This is the same pain I felt on the downhill last time. Related to me thinking about parenting.
* Feelings: frustration/fear about stuff with my teenage kids.
* Name and attend to the feelings and welcome them all.
* Power thought: My kids are doing better than last time I did this run. This is my time to take care of myself.
* Re-focus on my breath. Pain disappears.
4. Right Intense knee joint pain as I started the descent (just as ITBand pain eased).
* Fear thought: There’s something wrong with my knee.
* Feeling: Anger that my brain is being an as***le.
* Power thought: Noticed how the pain moved suddenly from left ITBand to right knee and reminded myself how the brain will move pain around as long as fear persists. Recognized how stupid this pain behavior is.
* Allowed fear and anger to just be there, reassured myself there’s nothing wrong with my knee, kept running. 10 seconds later pain gone. Flew downhill pain free.