Bridge to 10K
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No running for 6 weeks ☹️

Hi All, I’ve just had minor surgery and have been told not to do any exercise for 6 weeks. Booo! How many of you have had to bounce back from similar running breaks and do you have any advice?

After conquering the couch to 5k back in October I’ve been managing a minimum of 2 x 5k a week but haven’t yet managed to get up to 10k. I have no idea whether or not I’ll have to start from scratch again but the idea of not running is rather depressing after keeping it up so far! Also, complete rest for 3 weeks....what on earth do people do to keep entertained all day when you’re meant to be resting?!

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It is disappointing!! I am just returning after 6 months off!!! Even then I am having "problems" :( What are you "resting" from?

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I have a catheter in for 3 weeks to allow certain bits to heal so I have to ensure I rest enough to heal so that they can remove the catheter. Have you started the c25k from scratch again then?

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OK - I now have my legs firmly crossed :O

I have been stitched, scalpeled, injected and chopped and had dislocations popped back in in my time - but a Catheter is my WORST nightmare. I admire your grit that you are even THINKING of exercise in any form Sir!

I Wrote a bit further down that I hope will help, and best wishes for a full recovery and many happy miles in your future.

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I did start to redo C25k - but realised that I didn't need to. I can run non-stop 5K perfectly OK and even ran a slow 1 hour non-stop last week. I think I just have to keep it quite slow for a while longer.

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You won't lose all the fitness you gained in 6 weeks but do take it easy getting back into running. If I were you I'd ease back into it with walking, then start the program again. Maybe use the rest time to catch up on reading?

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I won't kid you, getting back to it is tough but I believe it's more mental than physical.

6 weeks isn't too long though. One thing i would advise is that you return to a more rigid training regime once you are recovered. It may be worthwhile dropping to week 4 of C25K to see how that goes and moving on from there.

Good luck

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Hello. I injured a hamstring back in Nov and it took around 6 weeks to heal. To get back into running I did a run from each week of the programme (two from the the later weeks) and am now back to running 25 mins, will be 30 mins by next week. I found this to be a good gradual way back in and it has been totally manageable! You don’t lose all your fitness in 6 weeks, but it is important to ease back in gently, not least for your confidence.

Of course, you have to bear in mind your surgery, and depending on where it was, adjust accordingly. You might want to start back with a week or so of brisk walking?

Good luck! I hope your recovery goes well.

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I would suggest as soon as you are told you can, get out and walk. A little further everyday until you get to around 3k. Then up the pace of the 3k a little each day. It worked for my daughter following her kidney transplant. From day one following surgery she was back on her feet walking the wards, and then outside daily following discharge. She was back to building her running at around 12 weeks post very major surgery. Yours will probably be much quicker, but the walking will help keep up your stamina and fitness

Good luck!

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Really? 6 weeks off after minor surgery? That doesn't sound so minor to me...I've just had surgery for breast cancer, I was told no running ar driving for two weeks, I think most of that is due to the underarm surgery they do to the lymph nodes. The anaesthetic just decked me, I couldn't walk very far for 10 days, let alone run.

I'm going to go out today, just a little hop around very close to home. I will re-do week 1 with Laura, if that goes ok I might try week 2 next time. I'd suggest you start back with laura when you do get out, no point in over doing it and you'll be back to where you were in no time.

As for keeping occupied, lots of time on here and other social media is what I did!

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It might be the location of my surgery that drives the 6 weeks. 3 weeks wearing a catheter to allow bits down there to heal before removal, it doesn’t seem to take much to sit funny or strain. I’m on day 5 of recovery so far and still getting tired just walking around the house at the moment, it’s certainly a far cry from running!

I’ll certainly heed everyone’s advice, I will make sure I get out walking as much as possible and then start off slowly again and stick to the earlier training runs. It’s so frustrating!

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Moving daily is key SG, even if it’s around the house. You are doing good, heed advice from medics but stay motivated, you will get there.

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Just found your post Curlygurly......sorry to hear your news and wishing you all the best for a speedy recovery. Enjoy your short 'hop around' with Laura, although a little jog might be easier than hopping! 😉

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Thank you Sue, my surgery was two weeks ago, I had my follow up on Monday, and it was good news, it hasn't spread, so just the radiotherapy to get through now. I haven't got a date for that yet, but I imagine (hope!) the worst is over. xx

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Good news that it hasn't spread. Hope the radiotherapy goes ok - thinking of you.....

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Wow, so sorry to hear this, keep strong. You were there for me when I started C25K and was very grateful for the encouragement. 😉

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Hi Curlygurly,

How are things with you? I hope you’re recovering well but taking it gently. It took me ages to feel myself again after my mastectomy. But when I gad the lumpectomy on the other side I was itching to get up and walk.

Thinking of you.

Be warned if you’re put on tamoxifen, as when I was on it my vertigo was almost unmanageable. Apparently if you have an underlying condition it can (and did) make it worse.

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Hi there,

the op rather knocked the stuffing out of me, but I'm feeling ok now. Yes, I've got Tamoxifen, started it on Monday. My vertigo is in remission at the moment, but I'll certainly mention it when I go back next time. I've got a Seroma which won't play ball, so probably going back to the hospital on Friday.

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Seroma sounds uncomfortable. I came home with several drains after the mastectomy, so although they were uncomfortable (and unsightly) I didn't get any seromas. Hopefully the doctor can drain it when you go back for your next appointment.

My thoughts are with you. X x x

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You still on the IC?

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No, Jan, I’m taking it really carefully though- easing myself back in, and thinking about the 10% rule too.

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Some great advice from others. I would definitely start walking first, increasing distance and pace then when you feel strong and confident start back at week 1 with Laura 🏃🏼. Wishing you a good recovery and happy return to running😊 Best of luck

PS. I will be doing the same after a month off (and still counting) due to a dodgy ankle and now viral infection!

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Hi Sleepy - I re-started my "Couch to 10K" programme on New Year's Day, having had several weeks off after doing a half-marathon. The next day I promptly came down with flu. I'm still not better as I have pulled my rib muscles from coughing so much. At least I can carry on most ordinary activities, though - I do feel for you if you are laid up and can't do anything.

I agree with the people who have advised walking as a way to ease yourself back into exercise. If you're restricted from doing anything at all, though, perhaps you could try watching videos about running techniques (eg chi running or the POSE method) so that you will be able to exercise more safely and efficiently when you do get back to it.

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I had a five week break last year and was able to pickup where I left off. Mind you - I had been doing a lot of walking each day.

I am now redoing the whole 5 to 10 K programme from scratch because of an almost three month layoff pursuant to having to my hip popping out of its sockett.

I 'feel' as if I could run more - but why risk it? It is a bit frustrating to have to stop each run at present - will be going out for D1/W4 tomorrow - but apart from trying to ensure maximum recovery with minimum risk of reinjury, I am actually having a lot of fun and learning a few things about how I run :) And anyway a few minutes frustration at the end of a 'short run' is better than months of it on the IC ;)

When you are free of all the 'Newbie stress, angst and nerves' - you actually enjoy it more AND you are much better able to focus on your body rather than the Gremlins in your head :) I am still surprised at - despite all my experience - just how hard it is to run 'slow'. I'm also noticing that when I let my mind wander I tend to plant my feet overheavily.

Also, I knew already that if I have a 'fixed' time or location in mind to 'get to' - well, you will get their but not as worn out as if I make it an aspiration rather than a goal. This has really been reinforced for me now that I am actually concentrating on Running and not 'can I do this programe/5K/10K/ get fit for the next Race etc etc" So - I 'set me heart' on a minute less and/or a tenth of a mile less but so far I have stillmade the full run/time required - but am not as wiped when I get there. :)

Its like, 'relax - you know you will make THAT popint/time at the very least so why get hung up on it?" and thus more energy in the bank to go on :)

Hope some of this helps in your decision and wishing you many happy miles in your future :)

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You have had some terrific advice, from some awesome friends:)

I am back on C25K Week 1 after four weeks on the IC, with a trapped Sciatic nerve,, all branches affected:)

Slow and steady will get you back there:)

On the rest days, if no exercise at all is permitted?

New routes, new exercises, a, get back to running plan and err..oh yes... some retail running therapy can be very uplifting :) x

Heal well :)

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