Injury advice

[Svenvb]

Ok, I got a bit carried away this afternoon. Completed week 1 on Wednesday and today I was feeling good so decided to just see how long I could do before I was shattered (stupid I know). Warmed up and set off, 5 minutes in and feeling fresh, 10 minutes in I couldn’t believe how well it was going, I mean, I wasn’t breaking any speed records, but I wasn’t a panting mess so I was quite impressed. 10:47..... pulled up with a pain in my left calf, hobbled to a bench and then eventually limped back to my car. I’ve iced it and stretched it (gently) but am still limping! Any top exercises so that I can get back to the program and stop being an idiot?

Thanks

[Hidden]

Oh dear. I feel the need to rein you in there my friend, but I think you’ve already done that for yourself, so I’m not going to preach at you about sticking to the plan, just do.

Follow RICE for a couple of days before trying any stretching. If you have a muscle tear any stretching at this stage will just make it worse. Simple heel rises, ankle rotations, foot flexing exercises can be done in the following days as long as you are pain free. There are great suggestions for recovery exercises online.

Ensure you are comfortable at walking for 30 minutes pain free before you even contemplate a run. I’m afraid that, once your calf feels comfortable, you would be most wise to go back to week 1 and start again.

Please stick to the plan. It is designed to build you up gradually, from running intervals to running consecutively and to keep you injury free. It works. It’s wonderful. Follow it.

Take care. ☺️

[Svenvb in reply to Hidden]

Thanks

[Hidden]

My advice listen to the Delly-dot it's sound advice. You could've avoided this but hey ho you'll heal.....

I started my c25k journey second time around in November 2019 I once ran back to back days only to get my running days I'm sync with work etc.

I stuck to the plan yep I had impatient days I missed the running days it became part of my weekly routine. Monday, Wednesday and Friday runs that rest serves you well..

Get yourself mended and get back out there week 1 go slow build it up you'll do it and feel better for it 👍

Good luck

[Lotster1703]

Hiya, so sorry to hear you are injured. I think the important thing is to rest and recover. However please don't feel deflated, you've achieved so much already and great you were feeling amazing beforehand, I know you'll get that back. Rest and stretch and I'm sure you'll be back to where you were in no time. Take care x

[Sordel]

Thank you for telling your story. No one is exactly going to be proud of their injuries but it's important that these cautionary tales get reported here, where they can be read by other new runners. The only time that I've hurt myself while on the programme was something very similar: jogging for an extra five minutes at the end of a run.

Fingers crossed that you recover from this quickly.