Now what do I do?

[Cathy001]

Advice please! I graduated in the summer feeling very smug. Started on retirement at 65 having never ever run, but made it and could do 5k in 36 minutes. Blood pressure down from borderline needing medication to completely normal and puffy ankles vanished! Smug is an understatement! However, I have not run for 2 months - pneumococcal vaccine knocked me flat for a week and then I did something to my psoas muscle so I could hardly move for more than 2 minutes at a time. I can now walk again but still get sore. So - do I try to run again? How long for? Kind of scared now....but don't want to give up! Advice please!

[AlMorr Ambassador Graduate]

Perhaps you could start at week 1 Cathy001, but be very careful, just run and walk very slowly and make sure there is no further harm done, I wish you a very Merry Christmas.

[Cathy001 Graduate in reply to AlMorr]

Thank you! I'll try that. Merry Christmas!

[IannodaTruffe Mentor]

As a non medical professional, I would say get out there again and give it a go, but my caveat would be to take the advice of someone who is a medical professional.

When I have missed more than a few weeks of running I have always been cautious with my return. Start of going for a very gentle jog, with no expectations of where you are going to get to and rediscover the level that you are currently at, then you can assess how to move forward. The weekly steps in C25K give you a guide how it is best to progress. Keep the 10% rule in mind and you can't go far wrong.

Take care and be patient.

[Cathy001 Graduate in reply to IannodaTruffe]

Thank you - patience is not my forte but I'll try! 🙂

[Liz5K Graduate]

Might be helpful to visit a recommended physio in your area who could assess you, work on any problem areas and suggest a strengthening plan.

[UnfitNoMore Graduate]

I tend to run most runs at 12 minute miles, so about the pace you were at... I came back from an ankle injury with half mile runs, so 6 minutes was me done for a few runs... now I’m back at a mile. My weekly mileage is increasing faster than the 10% rule, but I was only out for about 3 weeks, so I’m going off my old stats and am under it. I read that after a month to 3 months out you should drop weekly mileage by about 40% and work back up from there, which would apply to you, but I’d recommend a very short first run back, just to test things.

I’d also recommend consulting a medical professional.

Have a great Christmas.

[Cathy001 Graduate]

Thank you so much - all very encouraging! Saw a physio early on - she was brilliant. Will try short distance at a snail's pace...