So disappointed!

[Madmags59]

So disappointed!! I graduated 3 weeks ago and was going out doing three 3 k runs every week but I now have a recurrence of a back problems and have had to stop. I feel that all my hard work will have gone down the pan!! I didn't find the couch to 5k easy but I completed it and was so proud as , at 58, I'm new to running and thought I'd never be able to do it. Now I will be back to square one when I'm better!! How long does it take for the fitness I have gained to decline? Will I have to start at the beginning again? 😥😥😥

[Pc59 Graduate]

Sorry to hear about your back but important you get that sorted first! I was same as you & wee bit older il be 60 end of this month & never ran before! I complted c25k last October & i was so chuffed with myself & had got up to 5k very slow though but did it!! Then i just got out of the routine over winter mths as i fell on black ice nothing major just a few scrapes & broken phone!! Which was more painful 😂😂anyway i am just getting back into it tried several times!! Started week 6 lasted a week & knee painful so after another few weeks went back to week 4 & found that hard! So week 3 was better jept to 3 times a week & last night did week5 run 1 with a few extra 1minute run/walks after it & did 4k so fair chuffed! Think best i can say is listen to your body its not a race & i am aiming like you to get back to 30mins continuous running 🏃🏃we can do this!! Maybe a wee but harder second time😊! Im hoping to finish again before my big birthday end of the month😂build up your fitness again & we will both be back at 30 mins run!! Good luck with your back its my hips & knee😂

[IannodaTruffe Mentor]

Commiserations.

You begin to lose condition if you don't even exercise at all, after a couple of weeks. How long it would take to lose all your hard won gains, I have no idea, but if you maintain some kind of exercise regime then I am sure it will take longer.

Only you will know, when you start back again, where you have to build from. I have had layoffs of over a month for non running related back trouble and just started with a 1.5k run to test how things were working, then built gradually from there. Mind you, I had been running for a couple of years at that time, so my body was used to regular running.

I don't know what your back trouble is but runners need a strong core to avoid back problems. I started to do core strength exercises soon after graduating, as my lower back ached after I increased my distance towards 10 miles.

Do some research and you will be able to make your own decisions.

[Oldfloss Administrator Graduate]

No you won't and not as long as you think

You won't be back at square one, but what you need to try to do is build back up slowly and steadily, as ever We retain quite a lot of fitness even on the IC...

Is your back problem resolved now, or are you still suffering. Make sure you are good to go again... then, gentle walks, and exercises...Specific exercises for your back and stamina and strength exercises for everything else.

runnersworld.com/back-pain/...

I used my elliptical trainer after I broke my ribs last October..no impact or incline or resistance and when I got outside again, my legs were really strong! I did exercise too to stop me stiffening up.. gentle squats and breathing exercises too. I made it back On the IC now again!! With a calf issue.. 8th day today... but keeping up exercise along the way and I did my first longer walk Saturday, one yesterday and one this morning..

We have to listen to our bodies.. they are the best friend we have

[Malc73 Graduate]

I'm so sorry for you. I'm no expert but was wondering if you could go to the local swimming pool hold onto the side and run there. This may help your back and help keep those hard earned leg muscles as well.

Speedy recovery

[Bonkersbrit Graduate]

You won't loose it all. Over the last 12 weeks you have learned that you CAN run, you CAN do something you found hard and most importantly you know how good it feels when you finish. That knowledge will never leave you and running will always be there for you whether it takes a month or a year to recover. If you completed all the runs in nine weeks, you ran a total of 474 minutes, plus any post graduation runs. That's time on your running clock, it can't be erased, you are simply pausing the clock until it is sensible to continue.😀🏃🏼‍♀️

Take your time, make sure you recover fully and best of luck. Keep us posted👍🏼🏃🏼‍♀️🐢😀

[Hidden]

Hi. Your fitness does start to decline when you stop, but it's not a case of back to square one. At least not for a long time.

I think you need to get to the root of the back problems as priority. Have you consulted the GP or a nurse practioner?

Concurrently to seeking professional medical advice, have you looked at the simple but often overlooked stuff? For example, are your shoes up to the job? Are your legs flexible enough? It might not be best to try while your back is hurting, but if you stand straight legged, and reach down your legs, sliding your hands down the front of your legs, how far can you ordinarily get before it starts to hurt?

Tight muscles down the backs of the legs lead to all sorts of pains. If that's the cause (and we can't know that based on an internet chat) then simple stretching exercises done for a few minutes every day will help a lot. Strengthening exercises also help, working on the core muscles (abs, lower back area). And never, never, (as I found out the hard way) neglect the muscles of the bum, because they do virtually everything.