Getting back into it...

[John_2510]

Hi everyone - I graduated back in March, and since then I've kept up with things, doing 4 Park Runs and making sure I do at least one other 5K run during the week.

However, at the start of May I was struck down with a nasty virus which took a few weeks to shift. I felt completely drained of energy, and couldn't even walk far without breaking into a cough, so a run was totally out of the question.

Anyway, last week I was in Tenerife on holiday, and as I was starting to feel much better, I went for a first run in over 2 weeks in the early evening. I know it was warmer weather than I'd normally run in, but it was absolute torture! I had to walk after 10 minutes, and then jogged very slowly back to my hotel.

Just wondering, if you've had a 'break' enforced on you, how do you get back into running? I really want to get back to the Park Runs as they've become an important part of my weekend but I really need to get training again. I should go back to C To 5K, but i don't really want to start at the beginning again. Anyone any suggestions as to what week I should start from after almost 3 weeks illness?

[AlMorr Ambassador Graduate]

Sorry about your injury John, usually if I or anyone has a break from running they go back to intervals, a very popular week for people to go back to is week 3 of C25K, that's the week I restarted with after not running any distances during the winter, I just hope your injury heals quickly.

[John_2510 in reply to AlMorr]

Thanks, it wasn't so much an injury but a virus that left me completely exhausted and drained of energy. The doctor says something's been going around and it's been quite hard to shift. Feeling a lot better now so hopefully at the weekend I'll be donning the running shoes again!

[IannodaTruffe Mentor]

Two weeks of non running has little or no effect on your condition.

Three weeks, you may just notice a drop in ability, but since you have been regular with your running, I would be surprised if it is substantial.

Every runner, after a break, has to head out on a nice gentle jog to find out what can be comfortably managed. From this run you can build your stamina back up in a gentle progression, a la C25K.

I have a theory that after a break, we are poor at pacing and tend to push too hard.......... many of my PBS have come after a break from running of a week or more.

Dial it back, pace wise, and I would be surprised if you are not back where you left off in just a few runs.

Take care.

[John_2510 in reply to IannodaTruffe]

Cheers, the run in Tenerife was hard but I think that was because it was about 25 degree heat which I'm not used to! Fingers crossed I'll be back at it this weekend. Thanks for the encouragement.

[Couchpotato2 Graduate]

I recommend the come back run from nRC, a lot of good advice on it from a coach who has had anfew come backs.

I was out for 2,5weeks and had a tummy bug at the end and also been finding it hard since but after 4 runs, today I feel i am getting back to my previous running self. I think run regularly but slowly increase the times. Good luck!