Returning after an injury

[Moogy]

I would really appreciate some advice from any of you who have/are in a similar situation. I completed C25K a couple of months ago but then injured my calf muscle while on holiday (too much walking on top of my usual running). I took 3 weeks off on my doctor's advice, got myself a foam roller and did lots of one legged calf raises and stretches. I am now ready to begin running again. I know I need to build up again slowly but I'm not sure about the best way to go about it. I made out a plan where I start at 15 minutes and then add on a few minutes each week so that I'm following the 10% rule but I calculated that this would take me around 8 weeks to get to my pre injury stage ( I might as well repeat C25K!). Some people have suggested a run/walk approach but again this seems like repeating C25K.

[Realfoodieclub Graduate]

You have had three weeks off from injury, I would try wk 3 or 4 and see how it feels, then take it from there. You will know your injury by now and will feel if it's too much, any sort of pain then stop, but if you approach your runs with caution for a few weeks you should be up and running soon. Take care.

[Millsie-J Graduate]

I would do One week three, one of week four, then all week five, and away you go back to slowly extending the time running😀

[Sandraj39 Graduate]

Having had a bad calf tear myself, I would go back to a very early run/walk week and just see how you go. You do not have to follow the programme religiously and can skip forward in response to how your leg feels. Do be careful though and listen to your body - if your leg starts to hurt don't try to push through it as calves can pop again if not fully repaired. I was out for three months with mine. Happy to say it has not affected my running since so hopefully all will go well for you too. Good luck.☺

[Moogy Graduate]

Thanks everyone. Adapting the programme as you suggest is a good idea and should get me back to where I was in just a few weeks. ☺