Starting again after a break

[158pwr]

Hello. I am now more or less recovered from a strained calf muscle ( or maybe tendon not sure) which happened during week 5 run 2. I have rested for about 3 weeks and want to get going again without damaging myself again. Should I be doing more warm up or stretching exercises before each run? I am thinking of going back to week 3 or 4 to repeat and go from there. Any thoughts from fellow creaky runners over 65?

[IannodaTruffe Mentor]

The guide to the plan healthunlocked.com/couchto5... has links to pre and post run stretches, which may well be helpful.

Keep it nice and slow.

[158pwr in reply to IannodaTruffe]

Thank you - interesting advice about stretching after a run rather than before. Also going to wait until a bit later in the day to run rather than leaping straight out of bed!

[Oldfloss Administrator Graduate]

Follow the link form IannodaTruffe ...

This is the advice I had from my Sports Physio after my calf tear...I did put it in a post I did...mine was a tear though..

Don’t do any long runs- Don’t do any hills- Don’t run on the beach

Do run for just about 20 minutes in each of your runs for the first week out...

Do stop if any twinge, ache or pain in the calf hits more than level 5 on your pain scale

You could try this and then carry on where you left off, if all is well Keep us posted!

[158pwr in reply to Oldfloss]

Thank you - I think I will at least start week 5 again. Starting with 20 minutes running feels a bit ambitious! Will let you know how it goes.

[MarkyD Graduate]

I'm the naysayer here.

If you strained a tendon, then you want to return to running very carefully. I'd put C25K on hold for one month. For the next 4 weeks, only run W1r1, (a walk/run combination). I know that you moved on from this run, but you want to take things slowly. Extend the warmup walk to 10 minutes, and then do the walk/runs per the program. After the cool-down walk, do a series of stretches for runners - calf, soleus, quads. Find them online. On your non-running days try and walk as much as you can, and repeat the stretches.

This 4 week period is about conditioning your legs for running. Then, move onto W2, and ensure that you include the daily stretches in your routine. I'd recommend repeating each week twice, and this will mean taking 4+2+2+2+2 weeks to get back to where you left off. Don't be concerned about this. It's not about rushing through the programme, but about stretching out your legs, getting ready for progressing through the C25K.

[158pwr]

Thanks for replying to me. Quite different from the advice from Oldfloss. I certainly understand about not rushing the programme. I will do some experimental gentle runs and see how it goes.

[Hidden]

Returning after an Injury is a difficult one. Patience is the key a gentle slow return is the way I would go .. as doing too much too soon could see a longer spell out ..

Definitely a good warm up the usual walk maybe extend up to 10 minutes and then run/walks initally to make sure everything is ok and then stretches after each run

Being honest when I started I didn't but do it religiously now.

[158pwr in reply to Hidden]

Thanks Rob - sounds very sensible advice.

[amanda2463]

Hi I had a calf strain after graduating it was really debilitating not helped by a job that means being on my feet and moving all day. I could n t run for four weeks.

When the pain had gone I decided to run a run from each week of C25K starting right at the beginning , just to monitor any pain /tenderness etc. I also did calf stretches (and still do ) every morning and evening whether I am running or not.

Hope all goes well for you x