Too much too soon?

[Michelle2771]

Hi everyone, this is my first post and I'm looking for some guidance. I'm 47 years old and had to give up playing tennis (at county standard) when I was in my early 30s due to calf strains and tears. I piled a lot of weight on as I just gave up exercising completely, apart from walking the dog. I gave myself a big wake up call 2 years ago, bought a treadmill and decided to give C25K a go. I did really well and got to Week 7, then went on holiday and ran on the pavements. Unfortunately I tore my left calf when simply stepping down a pavement onto the road during a run.

It took weeks to heal and I went to the GP for some advice. He referred me for a scan and then onto a specialist, who informed me the scans showed that I had a lot of scar tissue in both calves, caused by previous injuries. The scar tissue in my left calf is 8 cms long. He said his advise was that I should not do any impact exercise ever! I left in tears. I honestly felt my life was over and that I would never be able to lose the weight. My GP referred me to NHS Physio and I went and had a handful of sessions and got advice on exercises that would strengthen my calves. The physios told me that as long as I was careful then I could have a go at running on the treadmill again.

So I embarked on C25K 4 weeks ago. I have managed to get to Week 4 Run 1 today albeit I found it tough. My pace is very slow. I walk at 4.6km/h and then run at around 6.2km/h! Today I managed to do the first 3 runs (3 mins, 5 mins & 3 mins) but I just could not do the full 5 mins of the final run (I did 3 mins and had to slow down to a walk). I was disappointed, but not completely surprised, as I felt the jump from Week 3 to Week 4 was significant when I looked at the plan!

So I think I intend to have my rest day tomorrow and then on Wednesday I'm going to try again. Should I go back to Week 3 or should I have another go at Week 4? I felt I was pretty close being 2 mins short on that final run, but I was very wobbly afterwards and it took me a long time to recover (I had to lie down). I obviously need to consider my calves and don't want to push myself too hard and end up injured again. Any advice gratefully received.

[UnfitNoMore Graduate]

Welcome... great job on the first 3rd of this. My thinking is that we all meet the impossible and then we work at it until it isn’t... so I would keep on week 4.

When you’re in brisk walk it’s possible to just change to a running action without an increase in pace... if that feels weird you can start running and then slow back down.

Slow it a little and it will feel a lot better... you can do this. Enjoy your journey

[Buddy34 Graduate]

You've obviously got a lot going on with existing calf problems just take is slow and choose to move on if you want to just be careful good luck 😊

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on pacing and minimising impact.

If you can't complete a workout, then have a rest day and repeat, but possibly even slower than before.

You don't actually say why you had to slow to a walk, but unless you are in pain (in which case you stop) then if it is difficult, slow down but maintain the running action.

Every run is building your strength and if you stretch as per guide straight after every run, then you should be fine.

There is no point going backwards. The run you need to beat is the next one, not an earlier easier run.

This might help healthunlocked.com/couchto5...

All that said, remember you are in control, you don't have to ask permission or apologise to anyone if you want to repeat a week.

Take your time........it is your journey.

[Debston Graduate]

Good luck, listen to your body, try to run slow and steady and don't worry if you don't complete a run on the first attempt. I think in your shoes, I would leave 2 days between runs, rather than just one.

[Lindylou16 Graduate]

Hi, well done for what you have achieved so far particularly after such a nasty injury. Please don’t worry about your speed, I also jog on a treadmill and it’s usually at about a 6.2 kph. I don’t care if others can go faster what matters is that I have followed the program and now made it to Week 8 Run 1 (completed today). If I can do it so can you. Good luck!