Couch to 5K
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Off the IC

Yey. My physio has said I can return to running in a couple of days to see how I go. So excited to restart but slightly nervous after over 2 months of pain in the hip and thigh from femoral nerve entrapment and tight IT band right leg. He said maximum of 2.5k to start so not sure whether to just go out and run or do one of the earlier weeks and see how I go.

I got to week 7 before all this started and returned too soon after being on the IC for 4 weeks initially which then added another 5 weeks of absolutely no running to the recovery.. 😩 hard lesson to learn. #listentoyourbody . What do you all think would be a good place to start again.

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Oh my how I can sympathise, I'm on the IC with tight ITB and painful knee, strictly no running until the physio says so, only 4 weeks so far with no running, I'm soooo missing it!! I keep planning what I'll do to start back - I think 2.5k sounds like a good plan, I'll be happy to run for say 15/20 mins. You've made me happy and sad at the same time reading your post - happy that you can now get back to running, sad that these things take so long to heal. But like running, the recovery also seems to be slow and steady 😪 Please post how you get on, I shall cheer you on from the IC 👍🏻 Oh and I was a few months past graduation so I think if I were you maybe start at week 6 again, no doubt other wiser folks on here will advise better than me 😊

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Aww val52 I completely empathise with you. It's been painful and equally frustrating and what seems like a long recovery. I ran through the pain after 4 weeks and made things worse. Every time I've seen a runner I've been green with envy.. you will get there.. just hope I can stay off the ic now.. week six does look too bad to get back into it.. I just hope the stamina is still there too. Even 15/20 mins at the moment sounds challenging. 😩 Keep positive and rest and you'll be off that couch in no time. Keep us informed. Thanks 😊

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Great news.

I think run walk intervals would be the perfect way back.

Try W4 perhaps, on your first session and assess how it all feels.

You can adjust up or down as necessary.

Do take it easy though, nice and slow and stop if any signs of trouble.

Better to start from scratch than overdo it.

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Thanks for the reply. Yeah was looking at week four. Might be a good idea as I'm so scared of over doing it due to being eager to get back at it so it looks a good starting point. Thanks 😊

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Start slow, stay slow, keep off the IC.

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Thank you I will. Don't want to go back to the IC it's lonely and boring there 😩

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As IannodaTruffe says.. walk run intervals and slow as you like :) I would avoid hills too and uneven terrain to start with :) You will get back onto it..just keep it slow and steady!

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Thanks for the reply. I never thought of the terrain. Was going to go to my local country park where I usually go but it is tough with uneven ground and hills. Think I'll stick to the bridlepath instead. It's flat there and paved in areas. Thanks.

I did laugh when the physio said to do a slow and steady jog...ibthought yep that's all I usually do anyway 😂

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I only know because I was on the IC for a very long time.. ( calf tear)...and my physio worked a regime out for me for the return to running.. no more than 20 minutes,walk/ run. no hills. up or down,no off-road :( no beach running :( A flat hard surface... he was right and eventually I was back on track..back up to 7K yesterday !!

Also.. he said... give yourself a comfort/pain level.. and when you feel you have gone over that pull back :)

You will be fine..just listen to your body :)

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Thanks oldfloss I really do appreciate the advice. Ouch calf tear doesn't sound like much fun either. Really glad your back at it. 7k is brilliant and I will take on board all the above. There's no way I want to go back to the IC . Even a few weeks ago i was walking holding on to things so there's no way I'm going back to that. Thanks 😊

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Good advice oh wise ones - just a small thing to hopefully make you feel better, ITB is, as my physio was happy to tell me, a common running injury...so at least you must be a runner 🏃 I'm sure you will soon back on track, good luck with completing the programme 😊

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Oooh I like that. That's made me smile. Hope you have a speedy recovery and are back running soon thanks 🏃‍♂️

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