I think my last post was back in May when I completed my first, and to date only, 10k. Shortly after that I picked up an injury that I couldn’t shake off and stopped running for a few months. Eventually I visited a physio who diagnosed the problem, gave me some exercises to do and told me there was no reason that I shouldn’t start running again.
What I like about C25K is that it is great for coming back after an injury. Through August and September I got back up to 5k using runs from weeks 3 to 9. I have now been running 5k three times a week for the past 4-5 weeks. This is the consolidation that I probably should have done after completing C25K earlier this year, before starting B10K.
As a reward I visited a local running shop at the weekend and had a gait analysis. The result is the bad boys you see here. It turns out I need more support than the original shoes, bought from an Asics outlet store with minimal analysis, were giving me.
Tonight was the first run with the new shoes and the difference was obvious straightway. It’s hard to describe, but the run seemed to take less effort and I felt I had plenty left after 5k. To anybody thinking about gait analysis I would recommend it, even if, like me, you thought your existing shoes were fine.
What next? I intend to continue consolidating with 5k’s 2-3 times a week until the end of the year. In the new year I will start B10K again and give myself plenty of time to get comfortable with 10k runs. The target is the London 10K in May again, and my aim is to finish in under an hour.
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Sigered
Graduate10
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Hi Sigered, You make coming back from injury sound so straight forward! I do wonder how you picked up your injury and also the one before your London 10k. Any information that helps me avoid injury always gratefully received. I have just read your London post. Oh what a great time you had that day! And well done working back up to 5k after injury! The C25k plan does really works so well. So many folk on this forum often marvel at how they have gone from non-runner to runner and are enjoying it so much. I'm one of them! I still tend to say that I've started doing some running, rather than I am a runner! Also, I'm very pleased to hear how the new shoes have further super charged you. All the very best for your onward running journey.
The injury before the 10K was hamstring and just needed a few weeks rest while preparing for the 10K. The more recent injury was really a number of small niggles in my legs that meant I just wanted to take a break from running for a while. The physio said I needed to strengthen my hip flexors and gave me some exercises, I guess this is the result of a job where I am sitting down for most of the day.
The London 10K was great, but I think I rushed the step up in distance from 5K to 10K. This time I am going to take it easier and continue with the regular 5K runs for a few months before starting to increase the distance again. I can feel the difference in my runs already, I don't feel as though I am struggling at the end of 5K now.
Like you I can't think of myself as a runner, I just go for a run.
I don't really know what caused it. I am not the greatest at warm ups and warm downs so that may have contributed I guess. This is something I need to pay more attention to.
Have you seen this info in the c25k, Pinned Posts, FAQ post? It’s long but tons of great info in it.
cheekychipmunks injuries can’t always be avoided but by taking it steady (as in not overreaching yourself too soon) listening to your body, warming up, stretching and strength training you’ll go a long way to missing out on that treat.
Thanks for the useful info Annie. I am extremely careful not to overstretch myself and I take care warming up and cooling down properly too. I also observe strict rest days and tend to take two in a row before I attempt a new distance. 8k last week, 8.5k or 9k, depending on how it’s going, this week!
Running certainly makes sure we take good care of our bodies! 🏃♀️😀
Lovely new runners Sigered! And glad to hear you’re back running again. 👍
May I ask about your injury - what was it and how did you pick it up?
I’m paranoid about avoiding one myself. I had mild PF at the start of C25K but it didn’t stop me from running, and changing shoes fixed it, although I’ve never had a gait analysis. I googled what shoe would suit that condition and I guess I’ve been lucky.
Still, I’m working my way to 10k now, and I’d be mortified if I got injured. 😩 Thanks. 😀
My injury wasn't one thing in particular, rather a series of small niggles that would affect different parts. In the end I was getting a pain in the top of my leg towards the groin that the physio said was likely my pectineous (!) and gave me some exercises to strengthen my hip flexors. He also said that there was no reason why I should not be running and advised to start back gently, so it was back to C25K again.
I'm so glad I had the gait analysis done. I could have just bought shoes online cheaper without advice but would probably have got something unsuitable just because they looked nice. Plus I feel better for supporting my local independent running shop instead of some big warehouse company somewhere.
Oh I see - and I must admit if someone told me to point to my pectineous I wouldn’t have a clue where to start! 😅 Glad the physio was able to help and extremely glad for you that you’re back running. 😀
I agree about supporting the local independents. There’s one near me, and I’d way rather give them the money then a big soulless place.
I would whole heartedly age with the gait analysis. I was struggling before I had mine analysed and ended up with brooks ghosts! The extra support and cushioning they provided was brilliant.
Love the strong come back, love the goal, LOVE the shoes! Good luck for the London race next year!
Well, you knew we would all have to read your post after the promise of new shoes pics
Well done for coming back after injury. i'm sure the shoes will keep your legs safe. some people say gait analysis is a con or unnecessary, but i've found it very helpful. Lovely shoes BTW.
They look like GTS adrenaline to me - I’ve got them for supportive arches but in a different colour. They are so nice to wear. Enjoy your consolidation runs and you bridge in the New Year.
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The joy of new shoes
Should come with a warning 😎
New shoes alert!
Ah no! Not my knee.
Back at 30 minutes post injury 🥳
