So after what seems like a lifetime not running and extensive Physio, sports massage and calf strengthening I’ve been given the OK to start building back up again. And of course I’m terrified- been keeping up my cardio on the cross trainer but it’s not the same as running! So I think I’m going to start C25k all over again and build up again - I think I’ll probably do it quite quickly as I’ll be doing it probably 5x a week not 3 - also I am seeing an orthopaedic surgeon in Norwich on Tuesday as my left rotator cuff problem is getting worse every day (not affecting running thankfully) so I don’t want to get my hopes up too much yet!
What do you think - sound like a sensible plan?
Written by
LegalLorna
Graduate
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Am I right in thinking it's been a month off for you? I would have thought 1 of each week run until you reach a point where you feel your fitness is a little stretched. I wouldn't think you'd need to do the whole thing again.
5 x a week probably not ideal yet. Every other day better to start at least until you know where your fitness is at.
The Adminisrators and Mentors , I am sure will be along soon.
I am a Newbie C25k programme runner, with along held desire to run.I have no ambition to end my possible running enjoyment before it has begun.
Quickly?, 5 runs per week is totally out of step with the minimum alternative repair days of the programme.If you mean over a 10 day period, run 1,rest 1 , etc, and even that may challenge sustainability.What's the hurry?Why need to hurry?
You ask, is this a sensible plan and sorry to disappoint, it is not, you need to perhaps curb your obvious desire and passion, if you are going to enjoy this programme and your running.
I so want to list all the potential risks with real life experiences of accomplished athletic friends and of course the comprehensive knowledge that resides in this C25k programme and forum. World Class.
Sorry but I hope this is helpful, and I want to see you enjoy this continuous learning experience and building your complete running body to give you a contiuous improvement running experience.
I hope you arrive at a successful plan for you that brings much enjoyment and pleasure,
You are a new runner, coming back after injury, to run 5 days each week is very unwise in my opinion. When you run you create micro tears in your muscles which repair and strengthen on your rest days. If you have no rest then you have no repair, no strengthening and you increase your risk of injury. Running alternate days with non impact exercise on your rest days will ultimately make you a better runner than running consecutive days.
It is widely written that you need to run regularly for a minimum of six months to a year, while doing regular aerobic exercise on your rest days, before you consider running consecutive days.
Better to build slowly, otherwise injury will beckon again.
I have been tempted, a couple of times, (until the snow came).. to move on faster ....... but this repeat run down a familiar path is enjoyable and I am learning even more new things about myself and my running
After my treatment recently my physio advised me to take only short, slow, non tarmac runs . Also she advised I listen to my body and rest between runs as required.
In comparison against your plan, I would say reconsider the five times a week. If you start the programme again its probably also a good idea to be mindful of not pushing for speed whilst you rehabilitate.
Hi LegalLorna, and welcome back...I know you have graduated once, but looking back through your previous posts, see your journey was littered with injury and niggles...
It sounds like all is well at last, and if it was me I would do one run from Week 1 then one from Week 2 and see how it goes...
Oldfloss and Irish John have recently come back off the ic and have patiently been working through the program again...and are both definately benefiting from this and finding it useful ...
Whatever you decide, at least one days rest is so important to let your muscles repair and strengthen as you go.
Coincidentally as I did my 7.2 run and as an novice runner today, I began to think of my physical assets and liabilities, in line with the programme objective,
not in detail, just in general,
and trying to think about the vital few as opposed to the trivial many.
Well my main asset is stamina and I know I can walk forever and have not learned yet to run forever. I would injure myself.
My vital deficit is my running body.I have to work on building my muscles to better support maybe ancient joints, particularly relating to legs, and stop them complaining.
The most interesting part for me also is the learning experience and also trying to train a running brain.
Truly, this is beginning to move into what others have said on this NHS OneYou/Health Unlocked jewel in the crown forum, life changing.
Thanks all! And yes this programme is teaching me a skill I’ve never had - patience! Of course you’re all right - I am just going to repeat the whole programme as is - I’ve just done Wk 1 Run 1 and it was OK! Concentrating on stability and technique - also did an hour with my trainer on strengthening stuff - I will do walks and the strength and flex podcasts on other days and have one day off - thanks for the sense as always ☺️
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