Haven't been able to run for a week

[Donkeyis5]

Hi, I haven't ran for a week now because I have a swollen ankle (bone is painful to touch - I wear safety boots all day long). I am now unsure about how to start again - should I repeat week 3 or push on to week 4? I am an avid reader on here and have taken all the shoe, rest advice etc. I am one of those people who values others opinions especially if they have experience - I was really enjoying the plan and I was loosing weight which made me so happy.... Any advice, I think a couple more days (maybe Monday - a new week) and I can start again.

[SwimGrl]

This happened to me and I took 10 days off and did some low impact joe wicks every other day and the repeated my previous week. I also ordered some

Ankle braces called Bracoo which have helped and I wear them all the time now. Also invested in better trainers with neutral support. Slow and steady wins the race and be kind to your body x

[Gysmo Graduate]

I just had 6days off due to foot pain, but pushed onto week 4 today, luckily I had no problems and felt so pleased with myself for doing it, there is no point running until you feel your ankle is ready otherwise you may do more harm than good. I have a home exercise machine which I used daily while I couldn’t run and focussed on strengthening exercises such as squats, lunges, plank etc which I could do at random times, I think these helped a lot. Apparently we don’t loose too much condition for the first 2weeks of not running, I wouldn’t have believed it but proved myself wrong this morning. Everyone here wants you to succeed so take your time there is no rush, do what feels right and you’ll get there👍🤩

[IannodaTruffe Mentor]

Welcome to the forum.

As stated in the guide to the plan, healthunlocked.com/couchto5... you lose no significant condition in the first two weeks of non running.

After that loss of condition is gradual.

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.

[Donkeyis5 in reply to IannodaTruffe]

Thank you - your stuff on here is brilliant btw!

[Tasha99 Graduate]

Carry on from where you left off.