A bit lost

[PeachyKeenJellyBean]

I completed W6 R1 last Monday but haven’t run since owing to a pulled muscle behind my knee which has been quite sore. I only ran twice the week before - the 20 min run of W5 R3 followed by a failed attempt at W6R1 and although I’ve since completed it I feel like I’ve lost momentum and confidence in my ability to run without hurting myself and to run regularly. Has anyone else had a bit of a lull in their progress? I’m trying to decide if I should run tomorrow or let my knee get a bit better.

[AlMorr Ambassador Graduate]

The number 1 rule here on C25K is to never run on consecutive days, No. 2 is never run if you have any type of injury, if you do that then you will find yourself on the IC, injury couch.

With the injury you have with your pulled muscle I would advise you to give yourself as much rest as possible.

[UnfitNoMore Graduate]

Let the knee heal... running on an injury only ever makes it worse. If the pain doesn’t start easing then a visit to a GP/Physio is the way to go.

[IannodaTruffe Mentor]

Are you running at an easy conversational pace, as described in the guide to the plan? healthunlocked.com/couchto5...

Are you following the advice in the guide about minimising impact?

Are you wearing proper running shoes fitted after a gait analysis done at a specialist running shop?

Not doing any of the above may increase your susceptibility to injury.

Most people find life gets in the way at some point, but you lose next to no condition in the first two weeks of non running, so it is not a disaster. That said, C25K is a brilliant way to build the habit of running into your life and the benefits are huge and wide ranging, if you maintain that habit.

Don't beat yourself up about having to miss runs......that is inevitable for all of us.......but do try to keep the momentum up.

In a few months time you will probably look back at this as just a little blip in your running journey.

Don't run if still in discomfort......listen to your body.

You will get there and there is no rush.

[Nannyto2 Graduate in reply to IannodaTruffe]

Great reply and pleased to read about 2 weeks for no stamina loss as i have been away and now have a virus, two weeks on thursday since I've run so you've put my mind at rest. Thank you 😊 run planned for thursday w7r1

[Nannyto2 Graduate]

I have a friend who ran through injury who now has shin splints, different area I know, but now they're struggling to recover. Take the great advice on here and rest to heal. Hope you're pain and injury free very soon free and able to enjoy your running once again 😊

[Islesrunner Graduate]

I had to travel for a week and found my next run hard work but the one after, I was right back in to it.

It doesn’t take long to reconnect with the programme, even if you have to repeat runs or even a week.

It’s never a good idea to run with an unhealed injury.

Take care of yourself

[Bluebirds Graduate]

Illness, holidays, family and injury due to bad shoes have meant that I have repeated W5 about 4 times! I stopped running until my ankle was properly recovered and I had got new shoes. I’m about to do W8R2 tomorrow so It will have taken 6 months to complete the programme, assuming I finish on schedule 👟😉🤞🏻

[Fun-free Graduate]

Please don’t feel disheartened..we go through times like this!!! One day good then one day blahhhh! Make sure you sort the injury, seek help and get going again..you can do this x

[PeachyKeenJellyBean]

Thanks so much for everyone's positivity and support. I'm taking your advice and resting my knee until it's better and plan to run again on Monday - it will have been two weeks since my last run and am thinking of repeating W6R1 to get back into it. I definitely want to push forwards!!

[Fun-free Graduate]

Repeats are always good..I often use the last run just to time out a 5k when I've lost my mojo🙋🏻