how soon can I run....??: I've just completed... - Couch to 5K

Couch to 5K

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how soon can I run....??

4 years ago•6 Replies

I've just completed week 7 run 3 but towards the end of the run I could feel a bit of pain in my lower left calf and ankle - I pushed on as I was desperate to complete the 25mins but now I have a swollen ankle and calf and can barely put any weight on it. I'm so cross and SAD as I only had another 2 weeks until graduation....! how long should I leave it before I attempt to run again? I don't want to have to start again!!!

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Learning2run

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6 Replies

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IannodaTruffeMentor4 years ago

Welcome to the forum and well done on your progress.

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

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

Last time I lightly turned my ankle I could not run for nearly a month. Ankles are slow to heal because of relatively poor blood flow to the area.

As stated in the guide to the plan, you will lose next to no condition in the first two weeks of non running. After that the loss is fairly slow.

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.

Enjoy your journey.

Learning2run• in reply toIannodaTruffe4 years ago

Thank you for the advice. It's so frustrating as i don't know what I have actually done.... it seems to be a tendon just above my ankle. I don't find running easy and feel like I need to go regularly or I find it more difficult. I was finally making progress and now this.... SO annoying!!! I will stop ranting now. Thank you

IannodaTruffeMentor• in reply toLearning2run4 years ago

Were you taking rest days?

What are you wearing on your feet?

Learning2run• in reply toIannodaTruffe4 years ago

yes I was running every other day - so a day of rest in between - with a bit of rowing machine occasionally... I am running in a relatively new pair of Hoka One One Bondi trainers as they have a lot of cushioning?