Back off the couch - slowly: Hi lovely runners... - Couch to 5K

Couch to 5K

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Back off the couch - slowly

grumpyoldgirl profile image
grumpyoldgirlGraduate
β€’15 Replies

Hi lovely runners! I'm coming back from injury and feeling unfit, but my physio has given me the go-ahead to start running again. Back in November I was running regularly and building up to 10k when my left foot suddenly became too painful to run on, and my right hip was painful too. Nerve damage in my foot apparently, as takes too much strain to compensate for a weak right hip.

So after much treatment and lots of exercises physio has suggested I run for maybe 20 minutes, with walking intervals. I thought I'd restart at week 5 run 1. Nope, not fit enough for that. So then I tried week 4. Hmm, just about made it, so yesterday I repeated that run.

Well maybe I shouldn't have run on the same day as my Pilates class, because I feel a bit achey and hip is a bit sore today. (Oh the joy when coach announced it was plank week 😳) I'll see how I feel after my exercises, but I'm thinking I might drop back another week. Happy running folks, it's nice to be back. Complete with 🐌🐌

15 Replies
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lexi6 profile image
lexi6Graduate

Whoo hoo Gog! Welcome back 🐌 😊

grumpyoldgirl profile image
grumpyoldgirlGraduate in reply to lexi6

Thank you Lexi πŸ‘

Welcome back.

If I were you I would head back to the start of the programme, as indeed I have just had to do myself.

It is not a matter of what you can do, rather what your body is conditioned to do. So, especially after injury, it is wise to recondition your body in as gentle a manner as possible.

HeavyFoot profile image
HeavyFootGraduate in reply to IannodaTruffe

Do you mean C25K programme, IdT?

grumpyoldgirl profile image
grumpyoldgirlGraduate in reply to IannodaTruffe

Hmm yes, bluebirdrunner said that she's going to do that too, I'm beginning to think you're both right. I am so good at dishing out advice, now I need to take it 😁

Beachcomber66 profile image
Beachcomber66Graduate in reply to grumpyoldgirl

Sounds like a good plan, going back to the beginning I mean. Ok it will take you a bit longer to get back to where you were, but that is much better than risking another major setback. If your body isn't really ready, it might let you know in week 1, and you will do less damage that way. Hope it goes well. 😊

grumpyoldgirl profile image
grumpyoldgirlGraduate in reply to Beachcomber66

Thanks BC, Idt hit the nail on the head as usual, yes I can run for 20 minutes but I'd be better off going back and building up. It was yesterday's run that's made me realise, I have to concentrate hard to correct my running style now, to use my right side properly, and the longer the run, the greater the chance that I'll forget and lapse back. And I think that's why I've got an achey hip today.

Have to give a shout to couchpotato2, she ran with me yesterday and yelled out reminders at regular intervals 😁

Bluebirdrunner profile image
BluebirdrunnerGraduate in reply to grumpyoldgirl

I just think building from scratch is a good idea, knowing it works and getting those highs again, but safely.

A chance for the legs and feet to bed onto it a bit, so that's my plan.

Enjoy it.😊xxx

grumpyoldgirl profile image
grumpyoldgirlGraduate in reply to Bluebirdrunner

Thanks bluebird, how is your recovery going?

Bluebirdrunner profile image
BluebirdrunnerGraduate in reply to grumpyoldgirl

My physio was pleased with my progress, and my foot has been noticibly less painful these last few mornings, just gets a little worse with use over the day. Four weeks to build on this, hoping for less pain.🀞xx

grumpyoldgirl profile image
grumpyoldgirlGraduate in reply to Bluebirdrunner

Sending lots of positive thoughts your way xx

Take it easy Gog. Sometimes it’s hard being sensible (I’m pretty crap at it myself 😱) but it sounds like your listening to your body πŸ‘πŸ»

grumpyoldgirl profile image
grumpyoldgirlGraduate in reply to Oldlady57

Oh oldlady I know, I just want to RUN! Now there's a thing I couldn't imagine myself saying not so long agoπŸ˜‚

However, I didn't run when I was told not to, so I can be patient a bit longer and take it slow. 🐌🐌🐌

HobbitRob profile image
HobbitRobGraduate

Welcome back, take it easy there friend :)

grumpyoldgirl profile image
grumpyoldgirlGraduate in reply to HobbitRob

Thanks Rob, I promise I will 😊

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