How can I restart after a 2 week break?

[Fayew_]

Hi everyone! I started C25K a few weeks into lockdown. I started on week 3 as I’m already pretty active but just poor at running and I found it HARD. A couple of times I considered going back a week or repeating runs, but never actually did and so far have managed to complete each run (just about) I was on w5r2, when I found out I had to have a surprise operation, nothing major but I have some stitches in my chest and I’ve been advised not to run for 2-3 weeks (or any other vigorous exercise). My question is, how do I start again?! I felt like I was just making it run to run; and not sure I can go straight back to w5r3 but I don’t want to lose my progress either. Any advice greatly appreciated! Stay safe guys.

[Oldfloss Administrator Graduate]

Well done you for doing this and great to know you will be back running in a while.

Taking advice from your medical experts is paramount of course. So when you do head out, take a little jogette and see what your body says...it is your best guide.

In the meantime... some gentle exercise, not involving those chest muscles... but for legs, feet and lower body maybe? Take a look at relaxing yoga... and take a look at the ideas on the S and F forum...I put a load of posts on there for our whole running body... starting with feet.... this could be a great time to work on those!

[Fayew_ in reply to Oldfloss]

Thanks for the advice! Yoga is a great idea.

Perhaps I’ll just give w5r3 a go and see what happens 🤷🏼‍♀️

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

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.

As someone who is new to running it is advisable that you build up your resistance to the impact stresses in a gradual manner. I would recommend that you start at the beginning. We are all capable of doing way more than our bodies are conditioned to do, but not without increasing our injury risk. Sticking to gently progressive training plans is the safest way to push our limits, whilst gently increasing our resistance to injury.

You lose next to no condition in two weeks of non running.

Enjoy your journey.

[Fayew_ in reply to IannodaTruffe]

Thank you for the advice and link 😊. Good to know I shouldn’t have lost any ability in 2 weeks.

[Dtay1978 Graduate]

When I started attending the gym this year one of the things they said that stuck with me was no one knows your body like you do. So my advice would be to do whatever you feel comfortable with 😊