When Even Coaches Have to Take Their Own Advice

Navigating a Knee Flare With Patience and Precision

As a coach, I spend a lot of time helping athletes understand when to push, when to hold steady, and when to back off. It’s one of the hardest lessons in running — especially for endurance athletes who pride themselves on discipline and toughness.

But here’s something most people don’t realize:

Even experienced runners and coaches aren’t immune to injury scares.

And sometimes we have to follow the very advice we give our athletes.

Recently, I had one of those moments.

Listening to My Own Coaching Philosophy

Mid-October I completed my second 100 mile ultra for this year. I took 2 full weeks off from running. A couple of weeks ago, I finished my second easy 3-mile run for the week with no issues — until the car ride home. My knee suddenly swelled, tightened, and became sore to the touch. It barely bent. It didn’t feel catastrophic, but it felt wrong.

If one of my athletes had described those exact symptoms, I would have said:

• “Stop running for now.”

• “Let the swelling calm down.”

• “Don’t push through it.”

• “We need to reset and rebuild safely.”

So… that’s exactly what I did.

I backed off.

Completely.

Was it frustrating? Of course.

Did I want to keep training? Absolutely.

Did I know better? Yes — and that’s why I didn’t.

This is the part most athletes struggle with, and truthfully, so do coaches. But this time, I chose patience over ego.

Two More Weeks of Smart Rest

Instead of running, I shifted into:

• Mobility

• Strength I could do safely

• Recovery work

• Sleep when I could

• Evaluation: no limp, normal walking, swelling resolved

When the knee finally felt ready, I didn’t jump back into long runs or intensity.

I tested it today, Nov.15th, with a controlled, easy 2-mile run on soft terrain.

This is what I tell my athletes to do:

“Test the load, don’t shock the system.”

The run went well — mild tightness afterward, nothing alarming, and no swelling.

That was my green light to begin a structured, safe return.

Returning to Running the Right Way

This is where athletes often make mistakes (myself included). They feel better and immediately try to “make up” the missed miles. But the body doesn’t care about your calendar — it cares about progressive load.

So here’s what I did:

Step 1: Gradual reintroduction of easy running

Short, conversational runs only.

Step 2: Strict surface control

Soft ground. No downhills. No pounding.

Step 3: No speed, no plyo, no aggressive strength

Those return later, once the knee tolerates normal mileage.

Step 4: Clear criteria for advancement

• No swelling

• No increased pain

• No “fullness” behind the knee

• No stair pain

• No next-day stiffness that lingers

If all boxes are checked — you move forward.

If not — you step back.

This is coaching.

This is smart training.

This is how you stay in the sport long-term.

Why I’m Sharing This

Because I want every athlete — beginners to ultra runners — to understand this:

**LISTENING TO YOUR BODY IS NOT WEAKNESS

It’s high-performance intelligence.**

Backing off doesn’t derail your goals.

Ignoring early warning signs does.

If you’re my athlete, I will always advise safety first, smart progress second, and performance third — in that order. And I hold myself to the same standard.

Even when it’s hard.

Even when I’m training for something big-- Huron 100 2026

Even when the coach in me has to rein in the runner in me.

What You Can Take Away From My Experience

If you’re coming off an injury scare, swelling, tightness, or pain:

1. Stop running until symptoms settle.

2. Don’t panic — you won’t lose fitness in a few days or even a couple weeks.

3. Test gently.

4. Progress slowly and intentionally.

5. Never try to “make up” miles.

6. Treat your body with the same respect you’d give anyone you coach.

Smart athletes last longer.

Smart athletes perform better.

And smart athletes know when to back off — even when their brain wants to push.

Final Thought

“Discipline isn’t just pushing hard — it’s knowing when not to.”

These past two weeks were a reminder that I’m not above my own advice.

And honestly?

It made me a better athlete and a better coach.

If you’re navigating your own setback, flare-up, or frustrating pause in training and want guidance, reach out. You don’t have to guess your way back — and you certainly don’t need to do it alone.

Yours in fitness,

Coach Carla

Carla@Coffeycrewcoaching.com