After completing W7R1 in mid November I ended up on the IC with Achilles Tendonitis. After following advice from my GP and Physio, I’ve felt it had improved enough to try a run - physio had said he did not think it would be detrimental.
Husband thought that having not run for 6 weeks I should start again, so I set off with W1 ringing in my ears. Well, the first 1 minute segment went in a flash and I felt I could do More. So I switched the app off, walked for a few minutes and decided to time how far I could run for comfortably to a max of 5 minutes. And it was Ok! So I then walked for a bit, and then tried another 5 minutes and that was Ok too. I then walked home which was around 15 mins, and had a good long stretch out session. I’m a bit wary saying that my Achilles feels ok, but 🤞🏼
So, if all is ok I’m going to start back properly after 2 rest days, but where to start?? I’m thinking week 4, but is that too ambitious? Your excellent advice would be appreciated!
Oh, and I absolutely loved it 😁😁😁
Happy New Year everybody 😘🍾🥂
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Wenderwoo
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Good luck with the running wenderwoo when I started back I finished on w6 r2 and started back on week 3 run 1 found that ok so went to week 4 run1 and started from there done a run yesterday ok still had a little pain but I can live with it lol and I also went and bought a cheap exercise bike to cross train if I can’t go for a run
Done 4K run yesterday and 20 min on bike and then done 40 minutes today on bike just trying to strengthen my calf lol the bike not the best but it will do lol my legs hurt more on a bike than on a run lol think I done 20 k on the bike today so hope it will work 🤞good luck to you 👍
I bought compression sleeves for my calf’s and you can get them for your feet ,the down side with the bike I am stuck in the same room 😂😂😂😂😂and not enjoying the fresh air
I’ve bought a few things to try and help - sports insoles for my trail shoes, heel cups for my general wear trainers, and a few other bits and bobs. We’re keeping the running accessory manufacturers in business!
I bought gel pads to also bought insoles because I had flat feet a few years back and had to wear insoles to turn my feet outwards lol think we are to for this fitness thing 😂😂😂😂😂
I wore my new’ish trail shoes to which I’ve added some sports insoles for support. They are now covered in mud! The Skechers running shoes have come in handy to wear whilst injured as they are very cushioned - I might wear them for running if ever I fancy a road run, which I’ve not done before 🤔
Welcome back Wenderwoo, it sounds like you're on the mend! I understand your caution but it certainly sounds like you're being sensible. All I can say is to listen to your body and see how it goes. So, as your last run as a full 25 minutes, I would have thought that week 4 'should' be a doddle with just 3 & 5 minute runs and short walks in-between. All that I can say is to try it and see how it goes? If it is too easy-peasy then you could try hopping up to week 5 for your next run, if it's the opposite, drop back to week 3. As you know with this C25K thing, you just don't know what you're capable of until you try! As you maybe remember, I'd got as far as W4R1 before stopping at the end of November, but plan to get back out and going again early in the New Year. I'm going to try W3 R1 and see how that goes, but if needs be, will drop back to Week 2 if necessary. Whatever happens, although I've officially completed Week 3 already I'm not starting on Week 4 until I've re-run W3 again properly. Good luck with it Wenderwoo and please let us know how you get on, it's great to see you back out there running again and still enjoying it! Happy New Year to you too (and everyone else too!)
Fantastic! Great that you’re back running again Wenderoo. Must be a great relief! Suggest you start at Week 4 & run slowly. Stay well within your comfort zone & gradually rebuild your fitness, strength & stamina. Also recommend you follow Iannodatruffle’s advice about warming-up & cooling-down exercises for each run to avoid future injuries. Happy new year & happy running 🏃♀️🥳👍😊
Lovely to hear you are back out there. 👍Naively I never realised tendonitis could be such a thing! Silly me! Don’t forget to do your post run stretches.. well done 👏
I’m so pleased for you! Fingers crossed it continues to feel settled. I found an extra rest day in between was good when I first started back after tendon problems. Happy new year!
I don't think I can give advice on where to restart (week 4 seems sensible though), but I'm really happy that you are back! 😊 Well done on getting restarted, and HAPPY NEW YEAR!
I think the only answer is whatever your Achilles’ tendon is happy with. - I think you were very wise the way you tried it out, so keep on listening.
I’m rebuilding after a back injury & always override the program with listening to my back, - eg last week there was a day when I had to stop early & let it be a “practice run” - but then after an extra rest day I was fine for 30 mins. 😄
Way to go wenderWOOHOO! Glad you are on the mend, take it easy as you go. The guy at runners need scoffed at my sketchers and they said that there is not enough bounce in them, so is better to get a pair of proper road runners! Take it steady if you do use them!
Thanks Smelliepoo 😁. I only wear the Skechers when not running, as general shoes, theory being that the cushioning will protect my Achilles better than bog standard shoes (and I’ve added gel heel cups). I run in trail shoes, now with added sports insoles. I am seriously thinking of getting gait analysis done though, anything to try to improve the situation!
I met a marathoner the other week and she said she went to a proper chiropodist orthopedic type person and spent £500 on inserts for her running shoes (they go in any pair of shoes) and said it was the best thing she ever did! She has no back or knee pain anymore at all. I think that is a slightly more in depth analysis of your gait than one at the running shop though!
Yes, but that was for all the supports that she had to buy, not for the assessment itself. And if I meant no more pain then it might well be worth it (depending on circumstances of course!)
Great news. Just reading your post and saw you run trails. Perhaps a flat straight road surface might help as you re-enter. I’ve had a couple of injuries along the way and avoided off road which I think helped. It’s a balance between slightly softer underfoot and relaxing a bit more as you know the terrain on the road. Just a thought and good luck as always a bit nerve wracking first run after a break 🏃♀️🏃♀️👍
This is something that has crossed my mind. I run around a lake on a reasonably firm path, but it is very muddy in places with large puddles (even flooded badly once and I had to turn back). It’s also a bit of a tourist attraction in the area and has lots of people walking round it, especially at weekends and school holidays, which makes it like Dodgem City! I think I’ll try a road run, and see how I get on. Thanks for the tip 👍😁
Hi Wenderwoo...I'm interested in what you did for the 6 weeks recovery time....I was running wk3d1 this morning in my local park for the first time. It was my second run not on a treadmill, and first in the park which has few slopes and some gravel paths some tarmac. Anyway, I think I have Achilles Tendonitis...and would appreciate any advice. (I was really getting into the way of running too!)
Hi, well, that’s a good question! I ended up having physio for a few months, up until it couldn’t continue due to the pandemic. But, to start with my GP gave me some exercises to do, mainly eccentric heel drops on a step. It seems to be a general consensus for Achilles Tendonitis. You could google it - there plenty of info and YT videos (look out for Brad and Bob on YT). If it doesn’t improve after around three weeks then you may need physio, but I don’t think that’s going to be an option in the short term. My physio did say it was OK to run, but to leave 2 days rest in between. You will need to judge that for yourself, but if you do make sure you do the warm up and cool down exercises (links in the How To post). Good luck with it, but depending on how bad it is it can take time to heal properly - mine still gives me gip now! 😁
Thanks...I've had some improvement today ...maybe helped with antiinflammatory and RICE ....so starting to feel hopeful it can be managed at home. I'll try the heel dips after another day or two of rest!
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