Restarting Running after time off for injury - Couch to 5K

Couch to 5K
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Restarting Running after time off for injury

Kesky
KeskyGraduate
10 Replies

Any advice very welcome. I graduated a couple of months ago but have had to take about 3 weeks off running after developing a sore ankle - l’m pretty sure it’s fine now and was likely a mild achilies strain but it was getting steadily worse with each run so l needed to rest it properly and strengthen it etc.

In addition to this I’ve also had various aches and pains particularly in my knees -which my GP thinks may be the on set of osteo arthritus so having investigations and doing strengthening exercises etc which is a super pain in the back side! However all the health professionals lve met Dr, Physio etc are positive about me continuing to run so ld like to get back out there. I was thinking to restart the program maybe at week 3 and take it easy - but lm a bit concerned l will lose all the fitness lve built up if l go back to the beginning. I was regularly running 5 K before and enjoying it so much (aside from aches and pains!) has anyone had similar issues and found a good way to get back into it slowly.

Thanks!

Kesky

10 Replies
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UnfitNoMore
UnfitNoMoreAdministrator

The thing to do is test the injury thoroughly. Fast walk, slow short jog, short uphill, short downhill. Spend a day or two making sure the injury is gone or at least not aggravated by your running. Strength and flexibility exercise will help your running and your joints, so that’s all good.

So yeah, maybe back to week 3... but I’d probably only do one run at that level then step up, you still have 99% if the fitness you had three weeks ago.

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Kesky
KeskyGraduate
in reply to UnfitNoMore

Thanks!

Yes l was thinking 2 or 3 runs a week but going up a level each run rather than each week. Good luck with your running too.

K

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UnfitNoMore
UnfitNoMoreAdministrator
in reply to Kesky

Currently injured on a rest day. Twisted knee and strapping it up tomorrow for a walk, and some short runs as above. Hopefully I can get through my run on Saturday.

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penedawn

How do you feel about it when you are doing any exercise? You will have to go back to basics to find what your level is as you wont know where you were and where you ended up anyway. You lose nothing by going back to basics as you will soon come up to where your actual level is. And don't forget something was hurt and that is your weakes link so if that particular bit is at basic then your whole body has been treated as such. Your body tends to know when there is a problem, but we also have a 'primative' cave man type brain that is terrified we might die and any little pain or niggle tends to make us thing we have a much bigger problem that we do have. We have to start slowly sometimes, especially if you have just experienced a problem as that for your body and brain is a trauma. However I know many trainers who used to run a lot and who have had to have hip replacements. We are bouncing on hips, knees, and ankles, let alone the other bits along the way and the tiny bones in the foot. As yet there don't seem to be a definite answer to whether to run or not really. I have used osteos, and other bone and muscle people but actually find pilates often finds the main problem area for me. I also spend over an hour stretching out after classes and gym. I don't run any more. None of the guys in the gym can even hold their leg to shoulder height, the back of their legs are so tight and they can't actually sit up straight with their legs in front of them for the same reason. Something will go. We need all round stuff to keep the body functioning. But do what your head tells you and if you are comfortable then encourage it a bit more, it is like a child and treat it like that.

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Kesky
KeskyGraduate
in reply to penedawn

Lots to think about there penedawn thanks for your response!

K

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Tasha99
Tasha99Graduate

Try week 7 I reckon. You won’t have lost much fitness. You might find you can do the same as before 👌🏽

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Kesky
KeskyGraduate

Thanks! l just dont want to do too much too soon on the ankle. You definitely do need to listen to your body in this game.

K

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Oldfloss
OldflossAdministrator

Just head out and see how you feel... do not have any distance or time in mind..just choose a route you like and and see how it feels.

Many of us have had long periods on the IC.. I am currently on my 7th or maybe 8th week on the IC... :)

I have upped my strength and stamina exercises and am walking, cycling and swimming more too:)

You say you have been doing some exercise.. that will have helped... After a trapped sciatic nerve and an IC stay of 7 weeks, I started at Week 1 and went up to week 6 before picked up where I left off:)

It was fun.. no pressure and you know exactly what is coming...my body told me when it was time to pick up the path where I left it :)

Many of us have had similar issues, and you don't lose fitness in two weeks or so.

Check the section about injury, in this post out...

healthunlocked.com/couchto5...

Listen to your body..it is your best guide.. :)

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Kesky
KeskyGraduate

Thanks oldfloss! I have loved lots of swimming too especially in this bonkers heat -Bit frustrating though eh?

K

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Run1980
Run1980Graduate

Hi I was regularly running 5k and managed a 10K but the last couple of months I’ve really struggled which is why I have started the c25k. Maybe I was not at a good fitness like you but I’m finding lots of aches from my first run so know this was right for me. I would do this and build back up. Your fitness will quickly come back. Good luck 👍🏻

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