Where to restart?

[Catrab]

Looking for some advice please. I graduated C25 about 2 years ago and continued to run about 2 times a week doing 5 k just around 30 minutes with the odd break for holidays etc. I was slowly starting to increase my distance ( got to about 7 k) when I broke my shoulder last October. Jarring made it too painful to run but continued to walk throughout.

I was just building up to begin running again when lockdown happened. I made the decision to walk with my husband for our daily exercise - partly to keep him exercising and also because I knew I could do it. We have walked a very brisk 5 miles every day.

Now that we are allowed to exercise more I want to start running again but where to start? Do I attempt my 5k route and see how I get on or resume somewhere in the programme? I really don't want to go back to the very beginning.

I'm female, 65 and fairly fit.

Any advice would be much appreciated.

[AlMorr Ambassador Graduate]

Sorry about your shoulder injury, nice that you are getting out for 5 mile walks with your husband, try running slowly for a short distance, see how it goes, if you wish to restart C25K after a break but not to go back to week 1, restart at week 3, that week is the shortest workout of C25K, anyway, see how it goes, if not you may have to resume at week 1.

[ChrisBB Graduate]

Try week 7 on your normal route carefully and build from that. Don't give up but take it slowly!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your intention.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

I would recommend starting right back at the beginning, as I have just done after along break because of injury.

At our age, ( I will be 65 this year) you need to gently recondition your body to the impact stresses of running and gently increase your resistance to injury.

Enjoy your journey.

[Big_maz in reply to IannodaTruffe]

Hi I have had sciatica not ran for 3 weeks it might be another 14 days before I can start on c25k again I was on wk8 which week should I go back to to when I start c25k 😊

[IannodaTruffe Mentor in reply to Big_maz]

All any of us can do after a lay off is to go out and see what we can comfortably manage, then build back up gently, using C25k or something similar as a guide to weekly increase.

[Runthroughthejungle]

Hi, sounds like we are on the same track, I feel your pain... I broke my shoulder in October whilst out running and it was so painful to even walk I completed C25k 3 years ago, I had never run before and worked up to 4-6 miles x 3 a week And then nothing. When lockdown started I braved a run and soon realised I needed some structure so went back to the app at week 3, now on week 7. Slowly getting my running mojo back and learning to run solo. At first I was impatient and wanted to run without the walks but learnt I needed to follow the app for best results. Do try it again, week 3 is challenging after a long break (No pun intended) but you can do it. Good luck and enjoy getting out running. Stay safe.