I"m currently on the injury couch and am wondering what the sensible thing to do is when you have time out from the magic plan. If you miss time, do you need to go back a week or more? Is there some kind of formula for time out and reducing distance (you know, sonething like an inverse plan to building up your distance)? Or can you just pick up where you left off?
I'm hoping that I will feel ready to try out a run Saturday 🤞🏻, which would mean a break of a week between runs, but it's possible that my time on the IC may need to be extended.
Any advice you can offer would be very much appreciated - thank you!
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Sara_Wales
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Depending on how many weeks you have missed, you might need to go back one week or two, or you might be able to go back to where you were. Usually taking a week off doesn't change your fitness, but you are coming back from an injury so you should be careful and make sure you don't push too much when you start again.
When you are ready, I would start with a slow run. I don't know what magic plan you are using (time or distance), but I would take the shortest run of the week you are trying and see how you are feeling (both in terms of endurance and the injury that has caused you to be on the IC). If you feel good, then the next run you can try the second shortest, and if you feel ok after that the longest. If you need to stop during the longest run, then you know you are back 1/2 weeks, and you can build from there. If you are ok to complete the run, you have finished the week, and the following week you can move to the next one
But if at any point you don't feel good, stop and take some extra recovery time before the next run, it's much better to come back slowly and not going back to the IC that come back too fast and go back to the IC!
After any illness or injury I try a gentle jog & listen to my body. It never fails to tell me what it thinks! Then I have an idea of what feels ok.
I have had to press the pause button on Magic 10 too because I’m off colour - when I’m ok, I’ll go with what feels comfy, (which might even be less than the short run of a week in magic 10).
It is disappointing when our running is interrupted - I feel the same. ( I had my eye on the Vitality 10,000 virtual race coming up at the end of this month for my first 10 K run & first race, but I now am unlikely to do that - so I really sympathise.)
Whether we like it or not, patience is our friend at the moment! 🙄😂
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