When is it safe to run again?

[Grandadmike]

As posted on Monday, I had to abort my latest run due to nasty pain in my calf. That afternoon my left calf was sore to touch but that evening I massaged it and applied deep heat. I did the same yesterday and it feels almost back to normal now.

Last Saturday was my longest run (30 mins) where I covered just over 4K so it could be that I went out too soon following that run and was probably not as hydrated as I should have been.

So when should I run again and for how long? I have two more 30 minute runs to complete the programme. Problem is I have also come down with a cough and cold now. I don’t want to lose my conditioning but I don’t want to cause my problems/injury.

So the questions are when and for how long should I run next?

[IannodaTruffe Mentor]

You will not notice significant loss of condition in the first two weeks and after that it is only gradual, but does need to be acknowledged when coming back after injury.

If you also have a cold, give yourself a break and wait until feeling better, so longer recuperation for your legs. First run back, go out very gently, being ready to stop immediately if there is any pain and at your stage it may well be better to just do a twenty minute run rather than push for your first thirty minute runs.

Caution after injury is only sensible, especially for those of us of more mature years..............we don't always bounce back quite as quickly as we would like.

Take care.

[Grandadmike Graduate in reply to IannodaTruffe]

Thanks for that. I was thinking 20 minutes max for the next run or two actually. I was hoping to get another run under my belt this weekend but I think I may delay that now. I will see how I feel on Sunday. Thanks again for the advice.

[Amandana]

I believe the rule of thumb is that a cold in your head - good to run, cold in your chest - best not to.

Can take a while to fully recover from a chest cold, so if your body feels good but you're breathless when you get back out running, that might be why - not loss of conditioning, but rather the cold did your lungs in a bit. I had pneumonia (clearly more severe than what you're dealing with) last year and my goodness it took a long while to feel back to normal and I was pretty sedentary at the time... I can imagine had I been running I'd have been mighty frustrated.

[Jonno34 Graduate]

If it is feeling good just try some really short runs and see if it is OK. Last time I was injured after I felt OK I went back to week 6, then did one run from 7 then 8 before going for 30 mins again. Been going well now till today and all of a sudden my calf started to hurt. Initially felt like a cramp then started to get worse. Pulled up at 25mins. Am nearly 54 so age has probably got something to do with it. Am probabky fitter than I was in my 20s. I look at myself as Lewis Hamilton, in my prime trying to drag a second rate chassis over the finish line!