Where to start again from after injury

[epic_fai]

Hi all,

I guess a bit of background would help - i started the c25k back in March, and was progressing through the weeks feeling really proud of myself.

I'd just finished the 1st run of week 6, and my knee felt a bit painful but i thought nothing of it. The next day it was still achey, so i put a brace on it hoping it would sort it out.

I braced up again for the 2nd run of week 6, thinking that the run would sort it out, however made the pain considerably worse - and left be hobbling for a week.

I spent the next 3 weeks doing physio (I'm lucky that i get it with my companies health insurance), and then i tried running the 2nd run of week 6 again. After a couple of minutes i felt a small pain in my knee so i stopped and walked back.

I gave it another week and tried again, and success - my knee doesn't hurt anymore!

HOWEVER ... i've got no stamina left!! I couldn't run for 6 minutes without running out of breath.

I'm wondering if i need to go back to week 1 again, or whether anyone could recommend where would be a good point in the c25k plan to start again.

Really want to get back into it - but i'm just not sure which week is best to start from.

Any recommendations?

Thanks

[DiscoRunner Graduate]

Top marks for perseverance! But you’ve learned a valuable lesson on listening to your body. As W6 is the lead up to continual running, I’d go back and do 1 run from W3, and if that’s fine move to W4, but if I struggled I’d start from there. Personally I’d want a bit of practice to build up the stamina for W5. The lovely thing about c25k is we can all do it at our own pace. And nice and slow with that running! Have you seen this? m.youtube.com/watch?v=9L2b2...(Not working as expected?) it’s low impact and might help ease you back in?

[epic_fai Graduate in reply to DiscoRunner]

Thanks for the tip. I'm really glad that you didn't say back to week 1 - i think that would have been a blow. Will try week 3, and see how i fare.

Not seen the slow running video before. Really interesting point of view. Did it work for you?

[DiscoRunner Graduate in reply to epic_fai]

It really did! I had to run slowly, no other options, but saw this in W6 and it changed everything for me, as it’s a quite specific technique rather than me just shuffling along! I still run this way, and have added time to my runs rather than pace. So I can run for an hour using this method, and I really enjoy the running while I’m doing it! And if you enjoy something we’re more likely to do it!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress and commiserations on your injury.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on pacing, minimising impact, stretching after every run and dealing with injury and states that you just have to go for a gentle jog to see what you can comfortably manage, then build back from there.

Enjoy your journey

[epic_fai Graduate in reply to IannodaTruffe]

Thanks for this. Really helpful stuff here...guessim going to buy new shoes too😀

[IannodaTruffe Mentor in reply to epic_fai]

The best investment you can make in your fitness.

[stalrunner Graduate]

Hi how’s it going? I’m in the same situation! Injury at 7 weeks? Now after 6 weeks off think of starting back at week 4😒

[epic_fai Graduate in reply to stalrunner]

Im with you on the frustration side... But I figured with 4 weeks outz what's another couple of weeks on repeat. At least you'll be out running again. I have to say, even though I couldn't run for more than 6 mins, it still felt pretty good, and I just made sure I walked for the full time.

[stalrunner Graduate in reply to epic_fai]

Thank you good luck with your running journey be careful and don’t push it too soon x

[Oldgirlruns Graduate in reply to stalrunner]

I’m in the same boat Stalrunner. I’d thought about starting back at week 4 but am now wondering about making it week 3 to rebuild my stamina. Anything to avoid more IC!

[stalrunner Graduate in reply to Oldgirlruns]

I know I am a bit scared cant be injured again I’m

Missing my running lol

[epic_fai Graduate in reply to Oldgirlruns]

I'm with you on that. But I have to say, that stopping after 2 mins last week when I felt a little pain was the best decision I made. I'm pretty sure that had I kept running I'd have caused more damage... I guess it's about listening to your body

[stalrunner Graduate in reply to epic_fai]

I’m going to give it a go tomorrow x

[epic_fai Graduate in reply to stalrunner]

Good luck!!! 👍