Couch to 5K
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Week 5 sabotaged by a matchstick!

I am on my 3rd attempt at completing C25K. In the past two years I’ve got to about week 7 or 8 then something has cropped up to hold me back. I wish I’d found this forum then because I am sure the brilliant support here would have kept me on track

Started again a couple of months ago and got to week 5 (takes me a while because I repeat weeks until I feel comfortable). It was getting easier and I was really sure I could graduate by my 63rd birthday just before new year.

All was going well until I tripped over a unseen matchstick or similar last Sunday and fell flat on my face ( not even running and no alcohol involved at all!). It seems I have a cracked rib and have to rest.

I am determined to get back to it in January. I’ll be back for advice on whether to go back to the beginning or not. One day I will be one of this success stories.

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Wow,you have amazing determination. What rotten luck. But I bet you finish it, accident not withstanding. I wish you swift healing and a trouble free restart in January.

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Bugger, well here's hoping your better soon and we look forward to your return

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Before January ! I fell and broke my ribs...fell over a coffee table, getting ready to go out to run! It was late October... three weeks later...out again.. slow build up...I used my cross-trainer to keep from stiffening...

healthunlocked.com/couchto5...

Three weeks on ....

healthunlocked.com/couchto5...

So.... maybe you can, once the pain abates, get moving again... slowly!

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Thanks Oldfloss. I’d better get down to the gym then!

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Thing is.. makes sure you are breathing okay... I had broken ribs before.. climbing..:) so knew what to watch out for...

Not sure when you sustained the injury, but I used these exercises.. ( NHS advice) for about a week or so...A GP generally would send you to the hospital to check out any damage., so not much help there really.

The breathing exercises – take 10 slow, deep breaths every hour, letting your lungs inflate fully each time, to help keep your lungs clear.

Your body will tell you what to do..the main thing is...gently. I used my cross trainer, no resistance and no incline and when I did get out again..my legs were so much stronger, because I was really focusing on leg strength and not using arms or upper body in the same way as running without injury.

Keep us posted:)

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Actually, Ebee, I think you're already one of the success stories on here! What determination! With that you are definitely going to get there. Good luck and keep posting.

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Sorry to hear about your rib :(

Don't worry, heal properly, and come back to us January or whenever your doctor says it's safe to run again. Then go for a very quick 30 min walk, see how you feel. Next time go and through in few short runs to make sure that your ribcage feels all right with running. Then you will see how you feel about running. From my neverending story of breaks, IC, and come-backs, I've noticed that usually if I go one week back is enough. So for example, if the last run was week 8, go to week 7. Or go to the last week with interval running (week 6).

I wish you speedy recovery! Hugs!

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What rotten luck and how painful!

I'm with Oldfloss and don't reckon it need be January before you can get out running again. As she says, you can (very very gently) be doing things to maintain your fitness in the meantime. There are very few situations (there are some!) where 'rest' should mean 'do nothing' for an extended period. Obviously there might be particular issues/complications in your case but waiting until you are comfortable and confident may well have you out much longer than you need (or deep down want) to be.

And when you do get back to it, forget all the repeating weeks until you feel comfortable, that's just dissing the programme.

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Sound advice... the hospital just give the same advice, re treatment, provided there is no underlying issue ...but those usually show pretty immediately! They do advocate moving not resting...:) And endless deep breathing !

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Thanks Googleme. I had realised that repeating weeks was not really following the programme. Will definitely try to get out again next week and keep going.

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Pesky matchsticks who knew they were that dangerous? At least you have a legit reason to rest over Christmas, looking forward to seeing you back here, when you’re all mended again.

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