Take note graduating ex-couch potatoes. I ran too often, now I'm injured.

[sassa]

Prior to c25k I had not run since I was in my 20's so graduating at the age of 47 felt hugely satisfying. After graduation I was running every other day, including an Audiofuel 180max interval run. Unfortunately a few weeks of this led to me sustaining an injury that has stopped me running while I recover - 3 weeks and counting.

The sports physio I am seeing says that I was running too often for someone who has no history of running. He recommends no more than 3 runs in a week, so including 2 consecutive rest days.

I am deeply frustrated and looking forward to resuming my running in the next few weeks.

So all you new graduates out there, temper your enthusiasm. I wouldn't want any of you to get into the same situation as me. Take care runners.

[Mitts Graduate]

I did exactly the same thing, was out for a couple of months but am fine now. You will be too but I know just how you feel!

Strengthening exercises etc are important too, and you're right, an extra day between runs makes all the difference.

Good luck recovering!

[sassa Graduate in reply to Mitts]

Good to know I'm not alone. I am doing exercises to strengthen and stretch as recommended by the physio. My husband keeps telling me I'll be fine and back to running all in good time. I know you're both right. It's just upsetting now, but I'll be running again eventually.

[TJFlute]

It is so easy to overdo it. This is great advice. Stick to the 10% rule and three runs a week all new graduates! You will recover and be back to it in no time sassa. Let us know how you get on x

[dottiemay Graduate]

A very timely warning sassa!

It does worry me when I read posts from enthusiastic new runners who seem determined to increase their distance too quickly, or try to up their pace too soon. And, yes, I am guilty!! And, yes, I have injured myself!

The last 10k I did was at least 1k too many, but I really wanted to do it despite all the warning signals and I suffered for it afterwards. I was lucky that time though and didn't do any long-term damage. We forget that we're putting enormous stresses and strains onto bodies that just aren't used to them and need time to adapt.

I now know that gradual improvement is the way to go and I also tend to run every two days, sometimes three. I'm not in a rush - as long as I can keep going a little further and a little faster I'll be happy.

Hope you'll soon be back, a little wiser and all the more stronger for it!

[ju-ju- Graduate]

Really good advice and I so hope you are all ok soon. You are right it's so easy to overdo it as its just so good!!! Take care and I hope you are back out there soon, juicyju

[sfb350 Graduate]

Yes, it's good advice. I know some people happily run every day but I would just end up injured all the time if I did that. I try to do Tuesdays, Thursdays and a long run on Sunday, and occasionally do a parkrun on a Saturday. Without the rest days, I'm sure my niggles would turn into full-blown injuries. As it is, they are slowly improving.

Hope you recover quickly.

[Hidden]

Definitely sound advice, I did exactly the same when I graduated and end up out of the game for a few weeks with a poorly ankle. The other thing I would recommend, is that most of your runs should be easy / recovery run pace and only one a hard run.

The only question is can runners rain in the passion

[Oldgirl Graduate]

I'm 100% in agreement with you and its what we have been told from the start when doing C25K. It seems that even when you become a seasoned runner over time its a good routine to stick with.

I now mix up my exercise at the gym to build up strength in my legs and upper body so on rest days you don't need to go back to the couch

[Oldgirl Graduate in reply to Oldgirl]

Ps forgot to say, press the recommend button guys if you agree and think this is good advice, I did.

[sassa Graduate]

Thanks to you all for your kind words and advice.