Very pleased to have completed Week 3 but also having a bit of a pity party. I ran my 7km on Monday, no problems, then went out for the 3.5km on Wednesday and didn't really enjoy it but no real problems during the run, just a bit achey. Later that day, my right hip felt so stiff, I was finding it hard to walk without limping, especially after sitting down for any length of time. So I popped some ibuprofen, tried to keep active and the stiffness receded until I felt pretty much back to normal. Went and did my 5k at my local Parkrun yesterday, really enjoyed it, my son came with me for the first time and had a great time, all good. Drove home and by the time I got home, my hip was feeling stiff again. Limped around the shops yesterday in a very bad mood, cheered up considerably when husband suggested Pizza Express for dinner and the kids even behaved themselves and stopped squabbling for an hour or so while we had a lovely evening. But I am still achey this morning and I think I am going to have to just say no running this week while my poor old body recovers properly. I am so annoyed with myself because I was on the mend and I have gone and messed up by going to Parkrun when I should probably have stayed on the Injury Couch a little longer. I'm thinking take Monday to Friday off, no running at all, even if I feel OK and then do Parkrun on Saturday if all better and that can be my first run of Week 4. Does that sound sensible? Or should I repeat Week 3 again? Sorry for the rambling, I just need to offload. On a positive note, I never thought I would feel so sad about not being able to go for a run!
Magic Plan Week 3 ✅ : Very pleased to have... - Bridge to 10K
Magic Plan Week 3 ✅
Yes I think you should 'offload' no running until the hip pain has completely gone, you could volunteer this Saturday at parkrun.
Hi Debs. You are right to listen to your body. In my experience you can miss several runs without any impact on your overall fitness. It’s frustrating to wait it out, but you will be back very soon and able to carry on building on all your efforts to date. In the meantime, just rest.
Thanks, Stephen_UK! It feels very frustrating but I know my advice to anyone else would be to rest up until fully recovered...
It will be worth the wait.
Wishing you a very swift recovery!
Bummer ! But I see no reason why you should need to repeat week 3. Just rest and carry on. Listen to your body. Don't risk a longer stretch injured
Great, I will just carry on into Week 4 then, after recovery time this week. I am feeling more positive already, now I have a definite plan. ☺
If you can run on Saturday you will only be 2 runs "behind" so to speak
Don't worry about keeping up with everyone else on the magic plan Debston, lots will be at different stages on it. The important thing is to rest your hip and seek medical or physio advice if necessary. It could be that you need to strengthen certain muscles to protect your hip. I believe the advice is not to take painkillers to enable you to run.
Unfortunately, a lot of us have been on the IC for one thing or another. The runs will wait.
I have not even started yet Debston as I had a problem too. Definitely listen to your body and you will be glad you did. I dreaded having to stop the routine runs but have found a break is beneficial, especially if you experience any problem. Popped up to Newcastle for my best friends 60th and managed an 8.8Km (including hills 😫) Totally unexpected but think it was because of the rest before. You will bounce back no worries and hope your hip aches disappear soon.
Thanks Astra5, I know I need to take a little break but it's so frustrating! Nice to hear from you - and an 8.8k run, wow! That's wonderful and gives me hope that I will come back from the Injury Couch, raring to go!
Took me a few week 2 and week 3 runs to ease back in then managed a couple of 5K (not intentionally btw) I just felt great and kept gentle jogging. I took your advice to walk when needed and not worry. Now, 1st 5-10 mins are always a challenge but then just fall in into a rhythm. I am sure now the insoles and Asics shoes play a big part in that. Get better soonish, you will know when.
Hi very frustrating when you are on a roll! You must rest though- it should not make any difference to progress but messing up your hip more will! Do some stretches that don’t hurt your hip and volunteer park run and all should be ok🙂😀👌
Thanks, I know you're right.
Sorry to hear this Debston.😐 I hope you feel better soon.
I agree with Dexy, best not to take painkillers and run, rest is best. I understand your disappointment at putting your plans on hold, but there really is no rush to complete the 10k program, better to get there safely and injury free...
My suggestion would be to build up to 5k when you come back, and build strength at that distance for a while longer before putting the extra pressure on your joints of longer distance. See how it goes. I didn't start the 10k plan until I'd been running regularly for four or five months. We are all different and have to listen to our bodies.
Hopefully just a blip though, take care and keep us posted😘x
Thanks, Bluebirdrunner, I do wonder if I have tried to do too much too soon, I know I need to listen to my body and not do further damage, it's the exact advice I would give anyone else... It's just hard being sensible when I really want to get back out there... 😂 But I will be patient and just keep reading about everyone else's running adventures for a few days.
The Magic 10 program was hidden away in the pinned posts when I did it Debston, so I tried lots of other things first. Its a great plan and has become very popular as it does work.
You will be back on it before long, and reach 10k, just take some time getting nice and strong😘xx
Do you foam roll at all? I had something very similar, I saw a physio who sorted the problem and now, on his advice I make sure I stretch properly plus do hip strengthening exercises after each run. I also foam roll my hip against a wall plus use a tennis ball on the areas that feel extra tender. I agree with the others to see a physio if you’re not feeling better in a few days.
No, I don't use a foam roller, maybe I should try it. I also don't do any stretches after running, if I am being honest, which is pure laziness on my part and I will start doing some!
Do you do the 5 minute cool down walk ? After my hip problem I make sure now that I do the 5 minute warmup and cool down walk plus the rolling and stretching. I know it adds extra time to the run but “touch wood” since making the extra time I haven’t had any problems and I would have been hobbling after a run before that. Hope you get it resolved soon and can get back to running
The only time I didn't bother with the cool down walk was after running 7km last week. My running buddy had carefully plotted a 7km run to end right by my house. So I just went home and sat down for ages. Then the next run, short one if 3.5km, felt rubbish and straight after that was when my hip started really playing up. Hmm, maybe if I had cooled down properly after the 7km, I could have avoided all this! [Kicks self]
Hindsight’s a great thing, don’t beat yourself up over it. I’d say, if you still have problems with your hip after a few days rest then see a physio and if you do all the other things afterwards you should be fine.
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