Blog 4: The Mental Game of Endurance
Part 4: The Psychology of Setbacks — Injury, Bad Races & Burnout
Injury. A race that falls apart. Burnout. These aren't signs of weakness — they're part of endurance sports.
Even elite athletes face setbacks. The difference is how they respond mentally.
Understanding the Emotional Curve
The Pattern:
1. Shock/Denial (Immediate): "This can't be happening"
2. Frustration/Anger (Days to Weeks): "This is unfair"
3. Acceptance (Weeks to Months): "Okay, this is reality"
4. Adjustment/Action (Ongoing): "What can I control now?"
Why This Helps: You're not broken if you feel frustrated. You're in a predictable process that you'll move through.
Mindset Shift: "FOR Me" vs. "TO Me"
Victim Mindset ("TO me"): Focuses on what's taken away, creates helplessness
Growth Mindset ("FOR me"): Focuses on lessons, creates agency
Examples:
Injury:
TO: "My season is ruined"
FOR: "This forces me to address a weakness I've ignored"
Bad Race:
TO: "I wasted months of training"
FOR: "I learned what doesn't work" or “Bad races happen but now I am motivated for the next one!”
How to Practice: Give yourself 24-48 hours to feel frustration, then ask:
What is this teaching me?
What can I control?
How might I see this differently in a year?
Reframing Failure: Finding the Lesson
After a Disappointing Race, Ask:
1. What Went Wrong? (Pacing, nutrition, mental, external factors)
2. What Was in My Control?
3. What Was Outside My Control?
4. What Did I Do Well? (Even bad races have wins)
5. What Will I Change? (Be concrete, not vague)
The Goal: Extract the lesson so setbacks become productive, not just painful.
Injury Psychology
Common Mental Traps:
Identity Crisis: "If I'm not training/racing, who am I?"
Impatience: Rushing back leads to re-injury
All-or-Nothing: "If I can't run, I'll do nothing"
I totally get it. Sometimes you go through phases of all of the above within a few days or even a few hours. It is hard to fight against what your brain is telling you. But be creative! All athletes go through cycles of higher and lower training levels, having to slowly ease back AND having to find other ways to move if they can’t do their sport. That is the beauty! It’s always changing and you have to keep growing with it! This is one of the reasons why a lot of endurance athletes are still very competitive longer than other sports, they learn to ride the wave with experience over the years!
How to Navigate Injury:
1. Redefine Identity: You're "an athlete in active recovery"
2. Set Process Goals: "Complete treatment with Dr. Keirstyn 3x/week" vs "Get back to 40 miles/week"
3. Stay Connected: Watch races, read content, connect with community/friends in the sport, go CHEER!
4. Cross-Train Safely: Pool running, cycling (if cleared)
5. Work With Professionals: Chiropractor (like Dr. Keirstyn), sports psychologist, nutritionist, nautropaths
At Endurance Therapeutics, we help athletes navigate injury rehab both physically and mentally.
The Mindset: Injury is a detour, not a dead end.
Burnout: Recognizing When Rest is the Answer
Signs:
Persistent fatigue not improving with rest
Loss of motivation
Irritability, mood swings
Decreased performance despite effort
Sleep disturbances, loss of enjoyment
Causes:
Volume exceeds recovery capacity
Constant pressure to perform
No clear "why"
Lack of autonomy
improper fuelling / recovery
How to Recover:
1. Take Actual Time Off: 1-2 weeks, no structured training
2. Reassess Your "Why": Are you training for yourself or others' expectations?
3. Rebuild Slowly: Low volume, high enjoyment, no pressure
4. Seek Support: Coach, physical therapist (both - Dr. Keirstyn!), sports psychologist, training partner
When to Get Help: If burnout lingers months or you're experiencing anxiety/depression, work with a sports psychologist or visit Endurance Therapeutics to address physical contributors.
Takeaway
Mental resilience isn't about never experiencing setbacks. It's about how you respond and grow from them. Always remember that setbacks and injuries are part of sport. Learning to navigate through it is another way to build yourself into an even better athlete!
Next Up: Part 5 — Long-Term Mental Resilience: Training Your Mind Like a Muscle