First sub 30 min 5k for ages

[sprynn]

Finally did a 5k in under 30 mins after about 9 months recovering and then building back stamina and speed following a hamstring injury. If you think you are injured, PLEASE take it slowly. I thought I was taking it easy, but after repeat injuries I realised my notion of slowly was not slow enough. Anyway, am back now !!! And delighted.

[over61andstilltrying Graduate]

Hi sprynn, I do hope that you have continued with your running or some other activity that helps you stay fit and healthy. I just put a search in hamstring injury and came to your post of 7 months ago!

I was just doing an easy pace run, thinking of running for 70 minutes-isa, but felt a ping after about 38 minutes! Boo! Sob! I really have taken my running carefully and include all the good advice. 80% at easy pace, stretching and so on, so why this 'ping' happened I don't know. I was hoping to go for a 28:30 5k in March, but I shall have to do the things prescribed for hamstrings and be very patient. Any further advice would be very welcome.

[sprynn Graduate in reply to over61andstilltrying]

Oh you poor thing. I hope you recover quickly but the key really is to go very carefully although I think everyone is different. I found i needed a month off completely from running, even when it no longer hurt after a couple of weeks. I did add some walking to work once the pain went. Then very short runs - 15 mins to start, quite slow, stopping if there was even the slightest twinge. I then built up by adding 10% distance after 2-3 runs at the initial pace (i.e. 3k went to 3.3 the next week, then 3.7.... and so on... It seemed to take forever, and the hamstring still aches from time to time but is holding up. Good luck with the recovery. I did see a sport's doctor who convinced me a full recovery could take a couple of years (which nearly made me faint) but that it WOULD recover. It may be worth seeing a doctor to get an opinion, especially if it is still hurting. Well done in any case - 28:30 is a great time and I am sure you'll get there one day. Good luck with the recovery.

[over61andstilltrying Graduate in reply to sprynn]

Thank you so much for your reply. I see ham string injuries are classified grade 1, 2 and 3. I think mine is grade 1 i.e. mild muscle pull or strain as, at the moment, there is no swelling or bruising. Do you know which grade yours was?

I do find it hard to believe that this should happen when I was just taking it so easy. May I ask how yours happened?

Looks like I shall have to be very patient and postpone my running plans for now.

All the very best with your onward running journey. Do you have any particular goals in mind?

[sprynn Graduate in reply to over61andstilltrying]

Hi there. I live in France and they don't seem to classify that way, but I think it was between 1 and 2. I think mine was overuse - a quite active yoga class the day after a run. I tested the hamstring by walking (after a few weeks of rest/minimum walking), and if there was no pain during or up to a day after, I would try a short run. This didn't always work but I had to have some way of evaluating recovery and it was the best method I found for me. I also now stick closely to the rule of no more than 10% more distance in any single run or in any week and have a day off in between runs. Good luck with the recovery.