Return to Running after 3 months out - what stage?

[HerrFlick]

I graduated about a year ago and have had around six months of consolidation runs on and off until July when a quads injury left me in pain. I haven't run since July at all and after a number of physio visits and exercise I'm able to start again.

At what stage should I consider starting again. Is it a square one and go from week 1 of C25K or should I consider jumping to later weeks?

Thanks for your answers.

[Scubadiva]

I am no expert but I would suggest you start with week 1 to see how you feel. You could do week 1 run 1 and if you feel good then do week 2 run 1 for your second run thus increasing more quickly but gradually rather than going straight back to running 30 minutes. The most important thing is that you don’t injure yourself again!

[MarkyD Graduate]

If running injured your quad, then start with caution. I’d recommend working your way through C25K again. The benefit is that it will force you to not overdo it. We know that you can run 30 minutes, so there is no rush. But gently build up your legs again.

However if the quad injury was not caused by running, the follow Scubadiva’s advice.

[Annieapple Administrator Graduate]

Excellent advice given already but glad you are back again & the injury behind you. Take it slowly and forget about time until you have that strength back in your muscles again.