After injury, how do i get back into running? - Couch to 5K

Couch to 5K

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After injury, how do i get back into running?

mrschampers profile image
2 Replies

Hi all, well, it feels like a long time since i posted on here!

I sprained my ankle back in November on week 6 run 3. It has taken a long time, but i began to feel able to test it our running a couple of weeks ago and went for a test run this morning.

I decided not to use the c25k plan just to see how it felt to run again and see what i could do.

Although i am sure i could have done better had a had c25k on my mp3 (cus i let myself stop when i wanted to!) i am pleased with how it went.

Basically, i went out for just 20 mins. I warmed up with around a 3 or 4 min walk and then ran for .63 of a km before stopping for around 1 min, ran again for .16, walked for .29 and then ran for a final .21. In total, i ran exactly 1km.

I made myself run where i injured my ankle to get over the fear of it which im glad i did and was interested to find that i didnt get shin splints or a pain in my hip which i used to. I wonder if this could be because i am a stone lighter than last time i ran or if its because i just didnt run very far?

Anyway, as much as i enjoyed listening to my own music today, i want to start on the program again properly. The question is, what week???

Can anyone advise me?

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mrschampers profile image
mrschampers
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2 Replies
Oldgirl profile image
OldgirlGraduate

Sounds to me that you have done the right thing by a gentle run first. Why not go back to week 4 and see how one run of it goes, if all OK, move onto week 5. Listen to your body especially your old injury area and take it steady. Its not a race so play safe and good luck. Well done on your weight loss too, that will help with your fitness recovery.

mrschampers profile image
mrschampers in reply to Oldgirl

Thanks for that. Right, week 4 it is!

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