Drop back or press on?

[Archer888]

Hi all,

It's been just over 2 weeks since I slipped on the stairs & bruised my right meniscus so haven't been able to run. I took it real easy for the first week doing no exercise, the second week I was challenged on garmin connect to a step challenge by 2 different ladies. I was tempted to let my opponents have an easy win but with the gauntlet thrown down this brought out my competitive side so many steps later I won (on the last day of the challenge I spent around 7 hours walking, 50,000 steps for a distance of 47.1km!). There is still only very slight tenderness in the knee so I think I may be ready to run again.

Anyhow long story short: Should I drop back a week on the app or stay on plan with week 4 run 1? Also should I stop running if my knee hurts or grit my teeth & press on?

[IannodaTruffe Mentor]

As stated in the guide to the plan healthunlocked.com/couchto5... you lose next to no condition in the first two weeks of non running.

Just head out gently and see what you can manage.

[Archer888 Graduate in reply to IannodaTruffe]

Ok thank you. Will do

[DiscoRunner Graduate]

Take it very slowly and if you feel any pain I’d stop and rest some more.

I run using the Japanese slow jogging technique - it’s a low impact style of running designed to avoid injury. So it may be good for you as you ease back in? I run this way all the time because I love it, but think it’s a useful technique for many of us for after breaks, illness, heat or injury.

m.youtube.com/watch?v=9L2b2...(Not working as expected?)

There’s more to it than just slow, the landing and short stride are the key to it. Hope it helps!

[Archer888 Graduate in reply to DiscoRunner]

Thank you I will bare this in mind if it starts playing up

[Archer888 Graduate]

Knee is better! Wahoo! Little sore afterward but nothing major, I'm back! The road to 5k continues