Sprained ankle better - need advice on where to start.

[MrsClooney]

I completed W5R3 nearly 6 weeks ago now, but managed to badly sprain my ankle somehow and have not run since. I think it's very nearly back to normal (just the odd twinge every now and again) and want to start running again, but I don't know if I should do W5 again, or W4 or go back even further just to test it out. Any advice would be appreciated.

[Matp Graduate]

It's frustrating isn't it!

My physio advised to start running when I could hop a figure of eight and it worked well for me.

As for which week, I guess it depends how long you've been out and how you were finding it. I'd graduated when I injured my ankle and was running 10k - I ran a short and slow 1k for my first run just to test it out.

It's important not to run too early!

[misswobble Graduate]

It depends on how fit you are, and how much fitness you've lost. Start at week 6 and see how you get on. If you can't do it then go back to week 5 again.

Good luck!

[Rob_and_his_westie Graduate]

I had a similar issue back in December. I'd graduated a few months earlier and had been running three times a week, so like you, suddenly having to stop was extremely frustrating. The problem I had was trying to gauge how much I could do when I felt able to get back out. So, I went right back to Laura and the W1R1 podcast. On each 1 minute run I pushed things as much as I felt comfortable and backed off the moment I felt anything twinge. After a couple of sessions, I felt able to resume my normal routine, if only more slowly for a while.

[MrsClooney in reply to Rob_and_his_westie]

Thanks Rob (and your westie!) I don't really want to go back to W1, but fear I have lost all of the fitness I gained and will have to start all over again. Planning to get out there today, so will let you know how I get on.

[MrsClooney]

Well I decided to start with W3 and see how I got on .... and it was OK - probably could have gone for W4 but thought it best not to push it too far. Not bad considering I've had about 9 weeks off!