A new year, a new post-flu running-recovery plan!

[CBDB]

I’ve been pretty much lying in bed over the past 2 weeks, trying to get my strength back and recovering from a flu.

So I’m gagging to get back out there on my runs again.

To get back to running 30min solidly again, I chose this Runner’s World plan (pictured), which should get me to 30 min running again within 6 weeks. I might not reach 5k, but will hopefully come close, getting me ready to start the 10k plan by spring.

(I chose it from my old list of 5k plans, see healthunlocked.com/bridgeto..., of which I now must have done most of these at some point or another)

This one looked perfect for what I needed:

- shorter than most, with 6 weeks catering to my impatience and (arguably) my already established fitness?

- intervals / jeffing

- no audio coaching, allowing me to listen to music or record my own chats

I’ve programmed the 6 weeks into my Runkeeper app, with half-way signals on when to turn back on my out-and-back winter route. So once my cough has subsided a bit more, I am ready to get out there again!!!

Anyone else have plans from recovering from a period of illness, and what have you chosen to help you get back to where you were?

PRE-RUN DYNAMIC AND POST-RUN STRETCHES

My pre-run dynamic calf stretches, as listed as the best thing I started doing ca 3 years ago: healthunlocked.com/bridgeto...

My post-run stretch routine: healthunlocked.com/strength...

UPDATES FROM MY JOURNEY:

WEEK 1:

6-Week RW Plan - Week 1 Run 2 done and mediaeval covers … healthunlocked.com/bridgeto...

Week 1/6 of my plan done!!! healthunlocked.com/bridgeto...

WEEK 2:

6-Week RW Plan: On to week 2!!!! healthunlocked.com/bridgeto...

6-Week RW Plan: Week 2 Run 2 and gloriously weather healthunlocked.com/bridgeto...

6-Week RW Plan: Week 2 DONE!!! healthunlocked.com/bridgeto...

WEEK 3:

6-Week RW Plan: I am indeed getting there healthunlocked.com/bridgeto...

WEEK 4:

6-Week RW Plan: Warmer weather - nicer runs! healthunlocked.com/bridgeto...

6-Week RW Plan: Week 4 Run 2 healthunlocked.com/bridgeto...

6-Week RW Plan: Week 4 done!!! 💪🏽💪🏽💪🏽 healthunlocked.com/bridgeto...

WEEK 5:

6-Week RW Plan: Fairy House signals success! healthunlocked.com/bridgeto...

WEEK 6:

6-Week RW Plan: FINAL WEEK and 2x15 minutes. healthunlocked.com/bridgeto....

6-Week RW Plan: Penultimate Run in my Plan!!! healthunlocked.com/bridgeto...

6-Week RW Plan: WOOOHOOO!!! 5k!!! healthunlocked.com/bridgeto...

[ChannelRunner2 Graduate10]

Yes, I put together a post-Covid recovery plan. After my first round with the virus, I had a scare with heart palpitations because I jumped back into running too quickly (the illness itself had been so mild, I didn't think my about slowing down much). So, after my second round, I tried to be a lot more careful! I took about 5 weeks to slowly get back to my pre-illness total minutes... (see screenshot... noticed the Break Week... had started off too fast again...) . I found it rather humbling (well, okay, and frustrating!), as I didn't think that a mild illness could have such an impact...

This was based on blogs.bmj.com/bjsm/2022/04/... and runnersworld.com/uk/health/...

Slow post-Covid re-entry to running

[CBDB Graduate10 in reply to ChannelRunner2]

Interesting. Thank you. The linked RW article is also very enlightening.

[Sandraj39 Graduate10]

Good luck with your recovery runs CBDB 🙂

I had Covid at the beginning of September and although I felt worse with it this time than the first time I had it, I was fortunate in that it didn’t seem to impact my running fitness. I eased back in just like I would after any short break..👍

I think key, is just listening to your body and adapting plans accordingly. Sometimes things can take a little longer than planned but equally, sometimes we bounce back quicker too! 🙂🤞

[CBDB Graduate10 in reply to Sandraj39]

Here’s hoping! thank you!

[MissUnderstanding Administrator Graduate10]

Glad you’re back! It’s nice to have a plan! Wishing you loads of luck with yours.

I’ve been out with flu and a pulled muscle. I’m not going to follow any more of a plan than running every other day, probably 15-30mins, possibly with jeffing 4mins/1min which I know works for me. I’ll walk if needed and I’m definitely open to adapting. I’ll see how that goes and then decide where I’ll pick up from on my currently training plan (or more likely find a new one!).

I really need to get back to some proper strength. I’m thinking of seeing a physio for a one off plan to get back on track. I’m a bit nervous about tweaking my muscle again when the injury only happened due to coughing!!

Looking forward to hearing how you get on!

[CBDB Graduate10 in reply to MissUnderstanding]

Good luck to you, too. Yeah, we might have take it slow. But looking forward to trying out the Runner’s World 6-week plan.

[Oldfloss Administrator Graduate10 in reply to MissUnderstanding]

I'm with you...no specific plan... other than run when I am able... same time frame as you too, and jeff when needed... No pressure and following that resolution on C25K, not to be too strong.. and to be flexible and tweak if necessary!

I am thinking an individual swimming class . with the chap who small person is taught by. I love swimming and have in the past found it really useful with breathing techniques.

I hope you get some support... from a physio... it is odd isn't it how we can get our confidence knocked x

[Oldfloss Administrator Graduate10]

Good to see you back... no plan for me this time... just run as and when, and where and when and this time it will be so slow... and not today as we have four inches of snow, topped by ice here

[CBDB Graduate10 in reply to Oldfloss]

We were wondering about snow, as we didn’t have very much here where we are, which is not too far from you. Huh 🤔?

Happy-unplanned running!

[Oldfloss Administrator Graduate10 in reply to CBDB]

About 4 inches!

[Oldfloss Administrator Graduate10 in reply to CBDB]

Melting a tad now..

The Close this morning

[CBDB Graduate10 in reply to Oldfloss]

🙂☃️⛄️

[Oldfloss Administrator Graduate10 in reply to CBDB]

It was still snowing at 8 a.m.

My studio patio!

[CBDB Graduate10 in reply to Oldfloss]

All melting down here in South Cheshire .

Snow melting

[CBDB Graduate10 in reply to CBDB]

Woke up to a snowy landscape. But had to work 😞

Snowy landscape

[RunBrianRun Graduate10]

Good luck with your recovery CBDB. The plan looks very sensible to me.

[CBDB Graduate10 in reply to RunBrianRun]

Thank you! Happy New Year!

[CBDB Graduate10]

Gosh! Took me two weeks to fully recover from flu but this morning I started the 6-week plan! Wish me luck!

Trail

[MissUnderstanding Administrator Graduate10 in reply to CBDB]

Good luck! I’ve found the same-I’ve been out for much longer than expected. There are some really nasty bugs around this year! Hopefully you’ll stay off the illness couch now!

[CBDB Graduate10 in reply to MissUnderstanding]

Yeah, let’s keep our fingers crossed that we’ve now build up a mega resistance to any future flu viruses.

[CBDB Graduate10]

2nd run done! I’m liking this!

6-Week Plan