Getting back into it

[Clarmurs]

Just had a couple of months off after an injury and want to get back into it but don't know where to start. I only graduated in July so not an experienced runner and would appreciate suggestions where in the programme to start at.

[misswobble Graduate]

Just go for a leisurely jog, maybe with some music, and just enjoy yourself. You can walk/run/walk. Just do what feels comfy. It will help you decide where you're at and whether you need to go back to week 1. Don't stress about it. Just relax and enjoy your first run back

Do the usual warm-up walk and cool down! Bit longer for the warm-up if needs be. I often do 10 minutes

Good luck! Let us know how you get on

[Clarmurs Graduate in reply to misswobble]

Thanks misswobble, at some point I forgot this was meant to be fun and enjoyable. A leisurely jog might be just the ticket to see where I'm at x

[rmnsuk Graduate]

If you think you need to start at the beginning, that's not a problem. Do wk1r1 and if it's easy do w2r1 then next time etc. When it starts getting tough do the other run for the week.

But if you graduated in the summer, you won't have lost much. You'll probably be fine with w5 or w6 or just try a parkrun and walk a bit if you need to,

[Clarmurs Graduate in reply to rmnsuk]

Thanks rnmsuk I'm hoping not to have to go back to week one but know I couldn't manage a park run. Hopefully w5 will be achievable x

[Hidden]

Like you I was on the ic for 4-5 months , I started back in at week 4 as I had been doing run/walks as part of my recovery , I was lucky and seem to pick the right place ...

You don't say whether you have been doing anything during your recovery etc so difficult to judge where you should re start but pick a week say week 3 , do that weeks run see how it feels , you can then judge if you need to go back further move on or carry on . Don't try to rush your return, apart from determination you will need patience Good luck and hope your recovery and return goes well

[Clarmurs Graduate in reply to Hidden]

Thanks slow rob my physio said not to do any impact sport during recovery. so went from running 3 times a week to doing nothing and now feel nervous about going back to it. I don't think I'll have an option about taking it slow, I feel very deflated about all the effort I put into graduating and being back to square one. Thanks for the support x

[Hidden in reply to Clarmurs]

I completely understand .. don't let it get you down.. you know what to expect now . Stay positive and you will be just fine

[Clarmurs Graduate in reply to Hidden]

Thank you, I will x

[Angie-Tap Graduate]

I had the same issues. I started at week 1 but found that too easy so went to week 4 which I could manage with no problems. I did this for a week just to get use to runnnng again I then found myself going out for a run for 30 mins, but if I had to walk or stop for a few seconds I would. I did this for a week and found I was more aware of my speed and breathing, and am taking it easier then when I was doing the c25k I can't do 5k yet, but I am enjoying it more.

[Clarmurs Graduate in reply to Angie-Tap]

Thanks angie-tap it's good to hear how others get back into it. It is motivating me to give it a go again and not waste all the effort I put into graduating x