Re starting C25K

[Zev1963]

Hello C25K ers. After enjoying 3 years of very happy running thanks to completing the C25K program in Nov 2014, I was finally stopped in my tracks 4 weeks ago with achilles tendenitis Each attempt to restart has put me back on the injury couch. A real dissapointment having worked my way up to regular 5km runs ans 25km long runs. Anyway, decided to restart C25K from the beggining to see if that is gentle enough to let me get back into running. Did my first week 1 run this morning and all seems OK so far, so will run again on sunday morning, hoping that will be enough of a rest to let me recover. Really hoping this works as I so miss running.

[CookieM Graduate]

Just take it easy and I'm sure you can get back into it - slow and steady!! Have you been to the doctor or physio about it?

[ju-ju- Graduate]

welcome back and that is so positive......good luck for your next run on Sunday

[Oldfloss Administrator Graduate]

Hi and welcome back to this great place! Hope your issues are sorted now!

You know the form.. slow and steady does it...Good luck for the weekend!

[Irishprincess Graduate]

Hi Zev, it's good to see you here again but sorry to hear about your time out. And from what I remember you were doing so well with your runs!

But you're a runner so nothing will hold you back. Good luck for Sunday and don't be a stranger here 🙂

[Anniemurph Graduate]

Welcome back, Zev1963 - sorry you've had problems but like you I hope that the programme can ease you back in gently. What specific exercises has your physio given you? Hope all goes well - let us know.

[Zev1963 Graduate in reply to Anniemurph]

No physio as of yet, but found some strengthening exercises on line, and giving those a go. Sort of up on tippy toe and gradually descending. Working up to doing the same thing on the edge of a step so that the heel descends below the level of the toes

Then there's the foam roller which I'm using on the calf, and the usual stretch exercises that I do after a run, which are the stretches in Laura's strength and flex podcasts

[Rockette]

Good luck wishing you all the best .you and I are in a similar position as I am starting again from scratch. Happy running take it steady

[Bluebirdrunner Graduate]

God luck Zev..baby steps=huge strides😊

(Obviously take gentle light short strides😆😉)x

[Zev1963 Graduate]

Well that's W1 R2 done with no problems. Happy with that. That is the first time in 4 weeks that I've put 2 runs together without the achilles flaring up again. This morning everything feels fine so looking forward to run 3 on tuesday morning

[Zev1963 Graduate]

W1 R3 done, still fine. That is very pleasing. First time in four weeks that I've managed to put 3 runs together without putting myself back on the injury couch. It is rather nice restarting with Laura

[Zev1963 Graduate]

R2W3 done still no return of tendonitis issue. Very pleased

[Zev1963 Graduate]

Holidays got in the way of running a bit. Have done a few repeats of the W4 run but sporadically. Have done some cycling and indoor rowing as well to try to maintain some fitness. Did W4 run again yesterday, will repeat again tomorrow and Friday to get back on track, then on Sunday I'll move on to W5 I'm really enjoying my re aquaintance with Laura. So far, no return of the ankle injury

[Zev1963 Graduate]

W4 R2 done, the return to running continues

[hicorrie]

Make sure you are doing eccentric heel drops. You can google it for pictures. The big thing is that you are not using your injured leg to lift up -- you are just dropping your heel down. You use your other leg to bring you up and start over.

The exercises are supposed to be a little painful at first. The idea is that doing those twice a day will straighten out the connective tissue that has gotten tight and, apparently, looks like a mass of spaghetti. If you are having a lot of pain, though, you shouldn't do any running at all. Do non-impact cardio for 1-3 weeks while you do those eccentric heel drops.

[Zev1963 Graduate in reply to hicorrie]

Thanks for that Hicorrie. I have no pain at the moment. Slight discomfort at the beggining of the run and feeling good by the end. I'm not risking jumping forward in the program though as experience has taught me that trying to do too much too soon can take me back to square one. I'll google the exercises