And one step back...

[Frankenfoot23]

Yesterday, I had been hoping to run for 20 minutes, an easyish run ready for a planned parkrun on Saturday.

I got all ready and set off on my warm up walk. We had steady rain here but I found it refreshing as I walked compared to some very hot runs recently.

On Monday I had noticed pain in my Achilles tendon as I was finishing the run, but after rest, ice and elevating it, it was feeling better and I was hoping it would stay feeling good. It felt great as I walked and I was feeling optimistic about it.

The moment I began to run, however, I felt the pain immediately. Having got myself ready and done the walk, I felt pretty stupid turning around and heading home. The thought of this was saddening. Instead, I continued running, thinking that the gentle run might stretch it out and that it might ease as I ran.

The pain wasn't intense, maybe a 4 out of 10, but it didn't get any better.

On the positive side of things it was a brilliant run. I felt my breathing was great, my motion fluid, and I felt I could have run for much longer. I was using NRC 15 minute headstarts run, which was thought provoking and kept me thinking. The run blew by and was over way too early for my liking.

The warm down walk was okay and I didn't feel any worse for wear. I felt good having achieved the run but realised I definitely wouldn't be doing the parkrun. Even if I could manage a 5k I didn't want risk making it any worse ... But it seems I have already done that.

When I rolled out of bed this morning my ankle was just as sore as it had been after Monday's run, if not worse. I have been pretty stupid. I hadn't intended to continue the run if it still hurt and I did. I'm going to learn from this. I am going to learn from this. I really am. Honestly.

Thanks to lots of wonderful advice from MissUnderstanding I am going to make sure I rest up and when able, I am going to use rest days for strength and flex exercises to make sure I am better prepared for gearing up towards my next goal of 10k. It might take a while, longer than I hoped, but my goals are all intact, and I will end up feeling stronger after working through this important process. I realise now, that I have taken the running very seriously but not the preparation to be better at it.

Hopefully the injury is just a blip, it's not serious, but it could be if I don't take proper care. I might even think about joining a gym yet. I don't have any competitive aspirations, but I do want to get good at this, and I want to keep on doing it 🙂

[nowster Graduate10]

Been there, done that! In my case it was an ankle sprain which I made worse by running and walking on it.

If it doesn't get better over the next few days, consider getting a sports physio appointment.

[Frankenfoot23 in reply to nowster]

Thanks, I think that will be the next step, but hopefully rest and ice will help - and a little time out. I am really going to try hard not to be naughty from now on

[Gthants 60minGraduate in reply to nowster]

Good advice! My physio has been literally life-changing.

[nowster Graduate10 in reply to Gthants]

It cost me about £90 total for two sessions (back in 2020) to fix the ankle sprains (plural) but they were worth every penny.

[Jools2020 Graduate10]

What a nuisance about your Achilles! All you can do is follow advice until it’s better - your runs will be waiting for you - and do what you can with strength and flex exercises.

I’m also considering Parkrun - I’d just like to see what it’s all about. The leader of my running group has already suggested it 😊. My current 5K time is very slow (about 45 minutes). I’m not bothered about struggling to improve on that time - I want to get to 10K first 😊

[Frankenfoot23 in reply to Jools2020]

Parkruns look a lot of fun. You just sign up free online and they give you a barcode to print out and take with you. Then you can compare times with yourself each week. Many people just walk them too, some take an hour or so. So don't let your time put you off. Maybe people in your running group do them now and again? If you do one, I look forward to hearing how it goes All the best

[nowster Graduate10 in reply to Jools2020]

parkrun? It's a slippery slope! 😆

I've just looked at your local area, and there's only one in your town. I'm surprised by that. It looks like a fast course, too.

[Jools2020 Graduate10 in reply to nowster]

Yes, could be a distraction from my goals or the best thing I ever did ! I’m not even fond of the distance 🤣

[Gthants 60minGraduate]

I really didn't want say DON'T RUN!!! so though I'm not happy you're in pain, I'm happy you've seen the writing on the wall and taken a step back (😎) for the moment. I really do think that is wise. As of now it's almost certainly a short term thing and you can build back up to longer runs soon. Do rest properly and do the exercises and you'll be enjoying running again before you know it.

Keep us posted!

[Frankenfoot23 in reply to Gthants]

Thanks Gthants, I will, I will, I will be good for now onwards. I'm an idiot! But I am going to learn from this. My next run shouldn't be too far away if I am careful and sensible In the meantime I will be satisfied recovering and reading all the great stories on here!

[Steady_Stevve]

Thanks for your post. It is a good reminder to take injuries seriously. I'm prone to calf strains and I have, so far, found that rest, strength training, and cross training has helped. It makes sense to build up muscles around weaker parts. Keep at it, be patient.

[Frankenfoot23 in reply to Steady_Stevve]

Thank you, I definitely need to work on my strength and flex on those awful In-between run days, hopefully it will make all the difference

[Oldfloss Administrator 60minGraduate]

Lessons learned... move on.... well done you. The S and F is worth it... and there is always time...

healthunlocked.com/strength...

[Frankenfoot23 in reply to Oldfloss]

Thank you I've been looking at the wonderful posts of yours in the strength and flex forum. They will be so helpful many thanks for taking the time out to post all that info - I wish I had looked sooner, but hopefully no real damage done All the best!