Getting back to running after a break

[Lizzog]

I finished the C25k early December and have been building on this to get to 5k. I’d been running for around 35 minutes in total and was so pleased with myself.

Then it was Christmas and work was busy, and now I’m on steroids for asthma chesty cough bug and wiped out.

It’s my last day of the course tomorrow and will be 2 weeks since my last run on Sunday.

Any advice on when to restart and how to pace things?

I was thinking of doing around 20 mins and seeing how I get on - then build up from there??

[Buddy34 Graduate]

I would say once your steroids are finished and your back to feeling fitter then go back out running

[Oldfloss Administrator Graduate]

Finish the course, then head out for a lovely steady brisk walk... ?

Get a bit of strength exercise in and then head out with the idea of a gentle joggette... that will tell you how you feel...If you feel okay... then maybe as you say... begin with just a, see how far I get run rather than time... After I had bronchitis, I headed out and just did 1K... then moved on from there

Your body is your best guide... listen to it.. and watch out for these cold mornings...!

[Lizzog Graduate in reply to Oldfloss]

Thanks- great advice- will aim for dog walking tomorrow and Saturday to see how I go (Usually easy stop and sniff everything pace and around 30 mins) then gentle jog on Sunday. Usually a mid afternoon runner as my preference so hopefully won’t be too chilly!

[damienair Graduate]

I’m becoming an expert at this, for the past few months just as I get back to 5K again I end having a break. Towards the end of November I was running Parkrun and 5K 3 times per week. Took a break during December and getting back into it now again.

What I do is start back at a 5K route. Run until I’m really tired and then take a walking break. Last night I managed to Run 4K out of the 5K route. I ran for 3K, walked for 500 meters, ran 1K and walked the last 500 meters. I’ll do this a few times and within a couple of weeks I’ll get back to running the full 5k. Build it back up bit by bit and if you need 2 or 3 walking breaks take them.

[Lizzog Graduate in reply to damienair]

Thanks- great advice!