Returning to running after injury

[markbrom]

Hello. So I sustained an injury in February and following treatment and rest am now signed off to run again. The question is and no advice was given is as someone who was running 6-7k what should I now do. Start from scratch on C25K or what … all advice welcome.

[Oldfloss Administrator 60minGraduate]

Start C25K again is my advice .So many of us have done this...including me...and u was running up to HM....It's a great way to make a comeback. Structured safe and no pressure.

You know what is coming, you know you can run it...

It's a joy and also very enjoyable !

Running in France too? Perfect for a return!!

[markbrom in reply to Oldfloss]

Yes on the south coast - a bit warm but bizarrely cooler than the UK - never thought I’d say that

[Cmoi Graduate10 in reply to markbrom]

Lucky you markbrom ! Is that just today that it's cooler than the UK, or generally so? Astonishing if the latter. I'm in the Massif Central, where it's been way too hot and dry for months. Finally rained yesterday.

[markbrom in reply to Cmoi]

Well I’m in Antibes on the coast where’s it’s around 30 plus or minus a couple of degrees. Back in UK it’s 35+. Further south west, France is much hotter of course

[Cmoi Graduate10 in reply to markbrom]

Afaik the UK's only had the odd day where it's hit 35°, whereas my area's had weeks of it - regularly 40°+ in our garden. in the afternoon, and never dropping below 20° overnight. Everywhere's parched as well, and there have been a number of fires - 10 hectares went up about 1.5km from us on Friday - though we're fortunate compared to the Gironde.

Should be blissful mid-20s today as overnight rain has reduced temperatures considerably.

Enjoy getting back to running!

[Instructor57 Graduate10]

After a break of 6 months then i would agree with Oldfloss Starting C25k again will help to rebuild your strength and stamina in a safe and structured way .

[markbrom]

Thank you both yes that was my thinking as well.

[Birdlady64 Graduate10]

I would also recommend starting c25k from scratch. I did so myself at the end of last year after several months out with a back injury.

We all know the plan works, and I felt it was the best way of preventing myself from doing too much too soon.

I would say you will need to be quite self disciplined to stick to it, but it's a staged approach that minimises injury risk.

And it will be a totally different experience the second time around.

Good luck!

[Coddfish Graduate10]

I had a hip replacement in September 2021. My running had declined over the previous year or so because of the arthritis that led to the hip replacement. Before that I was quite comfortable running 10k. I waited 4 months after surgery before starting, initially trying couch to 5k week 1 runs just to test whether I had confidence in my hip. I then used one of the Garmin 5k programmes, mainly because I wanted a programmed to take me through to 5k, not 30 minutes. Whatever you do, incremental steps and listen to your body.

[CBDB Graduate10]

I had a 3-month stint on the injury couch and redid the C25k Zombie version, which was a lot of fun.

Returning to C25k should probably not be seen as a step back, but rather a step forward on that ever ebbing and flowing journey that is running.

This post might help, as it lists all sorts of different C25k journeys to explore:

healthunlocked.com/bridgeto...

[RunBrianRun Graduate10]

Another vote here for C25K. Been there, done that. 👍 No need to follow it religiously. Go by feel. More important is to stretch properly and give yourself at least a day’s recovery. Good luck

[nowster Graduate10]

It also depends on what sort of injury it was. After my ankle sprain, the physio said that even the first week of C25K would be too much, and that I was to do very short intervals of very light jogging and walking.

Are you able to walk briskly for 20 minutes?