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Couch to 5K
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Week 5 Run 1 – My first setback

Having started out at the beginning of the programme convinced I wouldn’t get very far, I have been quietly surprised with my progress up to this point. Each new challenge was met with a positive attitude and a determination to succeed. My breathing was getting better and my recovery times were improving. I felt generally healthier too.

Then I go to week 5. Essentially it’s not the run or the distance that’s the problem, I got my first injury. Back and hip pain to be precise. I had to quit during the middle of the third 5 minute run. On returning home I could barely walk up the stairs. It’s slightly better now but I am almost scared to run again because I don’t want to make it worse.

The trouble is I really want to go running again. I’ve got so far into the programme that I want to keep challenging myself. I miss feeling good about running.

How have other people dealt with injuries and perhaps more importantly the frustration of not being able to run?

PS I do appreciate the irony of being frustrated at not running when not too long ago I was permanently rooted to the sofa. Running is addictive.

Mark

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Hello Mark, I’ve got to the same point as you, and have a sore foot ( self diagnosed as tendonitis) so took a week off running (still walked though), then did w5 run 1 again, twice and yesterday did run 2. Foot was fine, a bit sore today when walking, but planning to do run 3. My other half suggested taking time out, which I didn’t want to do, but my stamina was fine. So my experience is take a break, and then restart.

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I think the break is going to be enforced whether I like it or not. Good to hear you got back into it though. Good luck with run 3 - that one definitely scares me.

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Hi Mark

Did run 3 this morning, felt dead chuffed, then bumped into elderly chap walking his elderly dog, and he asked how long I ran, I said proudly just done 20 mins..... he said was that all lol . I did then explain it was a slow process. Seriously though it was good to have Laura in the back ground and if anyone had said I could run/jog that far 7 weeks ago I wouldn’t have believed them. Enjoy the rest.... maybe try the strength and flex exercises to keep in the scheme of things. All the best Tina ps foot twinges, so may have a couple of days in between next batch of runs.

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Non runners simply don’t understand how long it takes from Couch to 5 K. When I tell people I’ve run for 20 minutes I get the ‘is that all’ expression on their faces lol 😂

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I concur! It's a personal challenge, no one is going to beat you with a stick if you don't manage it. Get fit again and then either repeat the first run or step back to the last run of W4, then pick up where you left off. You'll be fine...

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Thanks Matt, good idea about stepping back to the last run of W4, might be good to build some confidence again before tackling W5 again.

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The important thing is to listen to your body.

The frustration is immense but you can deal with that by doing anything you can safely rather than bemoaning what you can't.

Walking. Arm exercises. Feet exercises. Anything you can work safely... do.👍😉

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Hi Mark,

Sorry to hear about your Back and Hip.

I've had a couple of injury setbacks during my C25K journey, the first was just before starting week 5 when I put my back out for the first time in my life (nothing to do with the running, just one of those things) and in later weeks a little calf trouble.

The best advice I can give is that you listen to your body and give it whatever rest it needs to recover. You will know your body better than anybody else and you'll know when your ready to go again or not.

Gentle exercises and stretches, I have also found to be a great help, just don't push yourself too much and know your own personal limitations.

I found it incredibly frustrating with the last injury at not being able to run as I so desperately wanted to. I had just finished week 8 and everything was looking fine when it struck. I was only out of action for 9 days in the end but it felt much longer, but all you can do is be patient and tell yourself that it's better to recover than to risk more damage and be out of action for longer. I think I found it so hard as the end goal was so close when it happened.

You also tend to worry whether you will loose any of the progress you have made and will need to take a backwards step, but as I found out yesterday when I went back out for my first post injury run, it was all still there. I believe a week or two's rest should have no real negative impact and you should be able to continue from where you left off, but if you find it a little hard going there is no problem in repeating an earlier week. As I say only you and your body will be able to judge this.

Take all the rest you need and you'll be out there again in no time.

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