You’ve registered, you’ve got the date circled on the calendar, and you’ve trained. But now you’re injured with a race coming up, and wondering what the hell you’re supposed to do next.

First things first: I see you. This is hard. You’re dealing with the physical frustration of not running and the emotional rollercoaster of wondering whether your race dreams are about to disappear. So let’s talk through it – calmly, clearly, and without pressure.

1. Your Recovery Comes First. Always

I know it’s tempting to ignore the twinge or limp through “just a few miles /  kilometers“, especially when a big race is coming up. But racing with an injury can delay healing, risk further damage, and potentially take you out for even longer.

Healing properly now is the fastest way to get back to running long-term. The race will still be there – whether that’s this year or next.

2. Know Your Options

Just because you’re injured with a race coming up, doesn’t mean you don’t have to throw the whole thing away just because Plan A is off the table. Depending on the race, you may be able to:

• Defer your entry to next year (some races allow this with a small fee).
• Sell or transfer your bib if the race permits it (always check their rules).
• Downgrade to a shorter distance (some events allow you to switch from the half to the 10K, for example).

There’s a lot of peace in knowing you have options beyond “run injured or lose everything“.

3. Don’t Cram Your Comeback

When you’re cleared to start running again, avoid the urge to “catch up” on your training plan. Doubling up runs or skipping rest days might feel productive, but it’s more likely to backfire.

Your body needs time to rebuild – not just physically, but also mentally. Focus on gradually regaining strength and consistency. The finish line is important, but so is how you get there.

4. Revisit Your Goals

Sometimes the race goal you set months ago just isn’t realistic right now – and that’s okay. Reassessing doesn’t mean giving up; it means adjusting your plans to honour your current reality.

Ask yourself:

• Can I still run this race for fun, not time?
• Would it feel better to shift my focus to a different goal – like recovery, strength building, or enjoying the process?
• Am I chasing this goal out of joy… or out of fear of “failing“?

Give yourself full permission to change course without guilt.

You Can Still Be a Runner Without This Race

Injury doesn’t make you any less of a runner. Missing or adjusting one race doesn’t erase your progress. Be kind to your body. Stay honest about what’s best for your long-term health. And know that your next start line – whenever it comes – will feel even sweeter for the patience and wisdom you bring to it.

PS: Want help navigating your comeback with confidence?

I work with runners who are rebuilding after injury, burnout, or doubt. If you’d love some mindset support as you re-enter training, [get in touch here or send me a DM on Instagram] – I’m always up for a real conversation.