Picking up with the schedule after injury

[Orchid20]

Hi all

First, thanks for the great forum.

I’m poised to start week nine after running last on Sunday. However after that run my ankle became aching and swollen and it still hurts a little.

My question is: can I pick up with week 9 when the ankle stops hurting altogether, or should you scale back and then pick up again? Is there a time frame after which you need to redo some runs?

[AlMorr Ambassador Graduate]

Sorry about your ankle injury, don't run until it is completely healed, if you are off running for more than two weeks go back to week 6 run 1 but, hopefully you won't be off that long.

[Orchid20 in reply to AlMorr]

Thank you!

[Bumblebee26 Graduate]

I had a knee injury just after the beginning of week 6 which wrote me off for just about 2 weeks. Just before continuing with the programme I went out for a mini run (6 minutes) separate from the C25K programme to see how it held up!

After that I felt able enough to jump straight back into where I left off but just reduced my pace and took my time - it worked well!

My advice would be to give yourself some rest until you don’t feel a niggle anymore and then test the waters with just a run around the block or something? Then judge your situation after that and see if you get any pain or problems 😁 If not then jump back in but take it slow! Good luck 🤞🏼

[Orchid20 in reply to Bumblebee26]

Thank you!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading even at your stage healthunlocked.com/couchto5...

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

As stated in the guide to the plan, 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.

Enjoy your journey.

[Hidden]

Sorry to hear about your injury, especially just before your final week. I know how frustrating it is.

Returning after injury needs a slightly different approach to being off running due to sickness. My advice is to wait until the pain in your ankle has gone completely and you are able to walk without discomfort. Try it out on a short trial run to see what you can comfortably manage and then you can judge your starting point for easing yourself back into the programme.

Good luck 😊