Can you help please with advice on running after a period of illness?

[Bbq1]

Hi. Looking for advice. I had almost completed Week 4 of C25K in May. Unfortunately my last run was on 25th May as I picked up a really nasty bug on the 27th May. I haven't run since as it has taken me over 2 weeks to recover fully. I now feel ready to run again but I am unsure whether I should go back a week or two or continue from where I left off? I had been running for 6 weeks but had repeated 2 of the weeks. Please can anyone offer any advice? Thank you.

[AlMorr Ambassador Graduate]

Sorry about that nasty bug but glad that it's gone, as you have not been off running for too long I would advise you to only go back to week 3, week 3 is the shortest workout of C25K, it's quite a popular week for graduates who have not ran for a little while to restart running rather than go back to week 1.

[Bbq1 Graduate in reply to AlMorr]

Thank you, that sounds like a good plan.

[UnfitNoMore Graduate]

In theory, you won’t have lost much if any fitness... so you could well have the legs to just carry on. However, bugs take energy to fight off, and can leave us a little weaker even after the symptoms have gone. My advice to a runner into the long runs would be to just go and run gently to see what they could comfortably do and go from there. That’s not going to be totally applicable in week 4... or sensible as you could be able to go further than you’re due to do. I’d go with a week 4 run... take it real easy and see how the 3 minutes goes... if that’s completed, it’s into the 5... no pressure, no expectations, just a gentle jog... and carry on from there. Keep in mind that this is a practice and test run... unless you comfortably complete it of course, then it’s a tick! If it wasn’t as comfortable as you’d like, repeat the run again before advancing... and if you don’t complete it, go back a week and see how that is next time out.

Generally it takes two weeks to lose any fitness and then the decline is gradual... sometimes you come back stronger as you have fresh legs... sometimes a bug affects us a little longer than we’d like. Hope you have a nice run.

[Bbq1 Graduate in reply to UnfitNoMore]

That does make good sense. Thank you

[IannodaTruffe Mentor]

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

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.

[GoogleMe Graduate]

Going 'back' will give you no better information than carrying on where you left off. Either you will or you won't complete the session and that can happen to anyone at any stage of the programme or beyond.

Provided you don't go at it all gungho, you do take it gently and allow yourself to stop if you really aren't feeling right, it may be that your biggest obstacle is the same fear of 'failure' you had before the bug.

[Fatbags1 Graduate]

Hi. I was on Wk 8 and got a bug which meant I couldn't run for 12 days. So when I started again I did Wk 5 run 3 (20mins), wk 6 run 3 (25 mins) then wk 7 run 3 (25mins)and now just about to do my final run of wk8. I was so disappointed to have to go back but as I was a complete non runner 3 months ago I assumed I simply wouldn't be able to just pick up where I left off. I guess you have to do what feels right for you. Keep at it and glad you're feeling better. 😎

[Bbq1 Graduate]

I used to run many moons ago but hadn't run for so long prior to starting C25k that I would have classed myself as a non runner a couple of months ago. It's a 'fear' of not being able to complete the run I guess but getting out and running and just having a go is never a failure especially after illness . I think once I bite the bullet and get back out, it'll be fine. Thank you.

[grumpyoldgirl Graduate in reply to Bbq1]

You've got it Bbq, you've just got to give it a go and see. (Carefully) Regard it as a test run, not a failure. No such thing as a failed run. Unless you stayed in and watched Netflix instead 😁