Restarting after illness

[Cathkinboy]

Determined to start the Bridge to 10k but have been prevented from running for almost 3 weeks now because of a flu/virus thing. Loved graduating from C25k and was enjoying running to the extent I was normally doing 3x 5k runs per week, joined Parkrun etc. I am a little bit concerned about restarting running and would welcome any advice. Should I delay pushing on to JUJUs plan and revisit runs within the 5k plan ? Welcome any advice from people who may have experienced similar. Thanks and Merry Xmas!

[Irishprincess Graduate10]

A flu/virus will really take it out of your body and immune system and even though you feel better, it'll take longer for full recovery. Take it easy for your first runs back and ease into it again. Personally I'd wait before starting Ju-Ju's plan.

After I had a horrible virus two years ago I spent one week just walking and judging how I felt. Then I ran 3K on the first run, building up from there. Take extra rest days between runs if you need to and run very slowly. I found my hips and legs were sore but the fitness came back quickly.

Good luck and just listen to your body.

[Cathkinboy in reply to Irishprincess]

Thanks. Think you are confirming what my head is telling me. Appreciated

[Oldishrunner]

Was off for 2 weeks due to non-running injury after W9r1. Decided to start with a 12 min run, felt fine so next a 24 min run. Again all OK so continued programme. All done very slowly. Not looking for speed just checking no pain.

[Dexy5 Graduate10]

Merry Christmas cathkinboy. Just do a few short runs to begin with and work your way up to 5k. Don’t rush it if you don’t feel up to it. Once you’ve done that a few times you’ll be ready for juju’s plan.

[Cathkinboy in reply to Dexy5]

Appreciate your advice. Thanks

[Flyingred Graduate10]

I had a virus at the start of November and took it easy on my return to running. I did a few slow 20-minute runs until they felt too easy. Then I did 30 minutes of run/walk – 90 seconds running followed by a 30-second walk break. I monitored my HR and as my peak HR got lower over the next few weeks I went back to running 5ks without being concerned about my pace/times and have gradually picked up my pace. That said, my main priority, while the weather is cold and wet, is just to keep up my routine of 3 runs per week.

I also visited a chiropractor as I had a hunch that spending a few days in bed may have affected my skeletal alignment, which was confirmed – I had several ribs and vertebrae released and also my pelvis freed up. So maybe worth considering.

[Agelesslass Graduate10]

I’m just starting again, really feel the difference in my fitness, I could run1o miles now struggling with 3 miles. It takes time, don’t rush it.

[Cathkinboy]

Thanks Agelesslass Hope you are feeling better and good to see you back running. Hoping to follow and restart within the next week.