I did it, but should I have? 🤔

[Denzyboy]

Having completed C25K, I'd settled into a routine of running once a week for 30 minutes covering 4K fairly steadily. For one reason or another I hadn't been out for about 3 months , but it was cool and rainy last Saturday afternoon with no one about so I thought I'd give it a go. I warmed up/stretched and set off for a 30 minute waddle. To my surprise my splits and my distance of 4K were almost exactly the same as when I was running regularly. I did find it hard (especially the inclines) and have been more tired and achy since. So...should I be dipping back in to C25K to build up time/distance even though I completed the run OK?

PS - I'm 68 and a bit overweight!

[Instructor57 Graduate10]

Well done on completing your run after 3 months off !

Do bear in mind that you will have reduced resistance to injury though so maybe a shorter run would have been wise ?

With 1 run a week your are likely to loose fitness over time so it really depends on what you want from your running?

2 runs a week you may just about maintain your fitness level but probably 3 if you are wanting to increase fitness .

If that is the case I would aim at picking your run frequency up to maybe 2 or 3 runs a week .

Even if they are shorter runs .

Maybe initially trying 2x20 minute runs.

But as I say, depends on your objectives and may be best to build up slowly

[Lizcanrun Graduate10]

I agree with Instructor57 , I'm not surprised you felt tired & achy after a 3 month break - remember all the small increases you did in C25K to get up to running for 30 mins?! It must have been a bit of a shock to your system!! If it was me, I'd start doing shorter, more frequent runs, just to get my body used to it again. You don't want to start running again & end up with an injury.Well done for getting out there though - in this heat too! Let us know how you get on 😊

[Roxdog Graduate10]

Well, you did it! I've had a couple of 3 month breaks myself over the last few years. The first time I returned to running I ran intervals to ease myself back in. This time I went back to week 4 of cto5k. I've found it in my comfort zone, but it's helped me rebuild confidence. I would say mix it up a bit maybe for now and try to get out twice a week. Good luck

[nowster Graduate10]

I'd second the recommendation to restart C25K at week 4. Ease your body back into the activity. Also, try to get back to three runs per week if you can.

[Denzyboy]

Thanks for the good advice everyone. That's really helpful! All sounds very sensible to me - and therefore probably not things I'd have worked out for myself! 😂