Afraid to get back out there after a month of ... - Couch to 5K

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Afraid to get back out there after a month of not running

karen50plus profile image
karen50plusGraduate
โ€ข18 Replies

I knew I hadnโ€™t been out for a while but checking my Nike app , last time I ran was 15 th may ๐Ÿ˜ณ. Now I m scared to go back out there . I graduated in March . I donโ€™t know if I m still capable . ๐Ÿ˜”. Has anyone else been in this situation? I ve read your fitness level is ok for a fortnight , but how much does it degrade after a whole month ๐Ÿ™ˆ

18 Replies
โ€ข

Karen go out and take it easy. Youโ€™ll get the running big soon enough

karen50plus profile image
karen50plusGraduate in reply to Howfarisit

Thank you Howfarisit for replying ( I like the name ! ๐Ÿ‘) .... ok , I m dressed & got my running shoes on . Having a quick cuppa and heading out . Going with the attitude if I have to walk at times so be it .

Hi karen50plus

Iโ€™m in same boat as you have a back injury that is keeping me sidelined for the moment. Have been able to walk at quite a fast pace so hopefully have kept some fitness. But was thinking of starting at maybe W7 once I can get back out there. Iโ€™m sure you will be fine just donโ€™t give up๐Ÿ‘๐Ÿป

karen50plus profile image
karen50plusGraduate in reply to Gramp

Morning Gramp . Thanks for replying . I ve got my speedy Gonzales stuff on ๐Ÿฅด...... heading for our local โ€œ lake โ€œ . 5k is 3 times around the lake . I m thinking if I can manage 2 laps it will be a win ๐Ÿคทโ€โ™€๏ธand if I have to walk at times so be it ๐Ÿ™ˆ. I hope your back injury gets better soon and thank you for your encouragement ๐Ÿ˜‡

Gramp profile image
Gramp in reply to karen50plus

Good luck donโ€™t push to hard might try a shuffle later myself

Gramp profile image
Gramp in reply to Gramp

Decided to have first run after IC but on treadmill in case I broke down again thought i would start at w3r3. Felt ok bit achy today but managed to do it twice over so hopefully not lost stamina after 4 week lay off. Rest day today then try upping the game to W7 tomorrow if that goes well back to trying to achieve 5k in 30mins

karen50plus profile image
karen50plusGraduate in reply to Gramp

I would think I m Mo Farah if I could do 5k in 30 mins ๐Ÿƒโ€โ™€๏ธ. I can do 5k but only in 50 mins ๐Ÿคฃ. Good luck with week 7 ๐Ÿ‘

IannodaTruffe profile image
IannodaTruffeAdministrator

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.

John_W profile image
John_WAmbassador

What are you scared of? What's the worst thing that can happen?

karen50plus profile image
karen50plusGraduate in reply to John_W

Forgetting how to do it - ending up back where I started on 1st January 2020 ๐Ÿ˜–. Luckily it was anything but and I surprised myself . Thanks for the pep talk ๐Ÿ‘

Nilsam profile image
NilsamGraduate

I like the idea of just going out there and seeing what you can do...no pressure and then see where it matches on the programme. Week 5 or 7 or 3? Doesn't matter...then in a few weeks you will be in a routine again. I am going to start again on 1st July (injury) but thinking of doing a week 0. Walk 30 mins 3 times a week to get out there. ๐Ÿ˜Ž๐Ÿ‘ฃ๐Ÿ™‹๐Ÿปโ€โ™€๏ธ

karen50plus profile image
karen50plusGraduate in reply to Nilsam

I admit I d started reducing my runs from 3 times a week . The heat , work etc .... all excuses I know but next thing I know I hadnโ€™t run for a fortnight . Then suddenly it was a whole month - where did the time go ๐Ÿ˜ณ๐Ÿคทโ€โ™€๏ธ. Must admit , I tend to go out aiming to run 30 mins and anything over that is a bonus . ๐Ÿฅต.....๐Ÿ˜‚

Nilsam profile image
NilsamGraduate in reply to karen50plus

I will look out for the update post. ๐Ÿ‘ฃ๐Ÿ˜˜

dieOR5k profile image
dieOR5kGraduate

No matter what you can or cannot do. Be kind to yourself. Your inner voice filled with love and patience.

karen50plus profile image
karen50plusGraduate in reply to dieOR5k

My inner voice was fear of going back out there and fear of failing . The longer I left it , the worse I felt ๐Ÿฅด. I must admit I m one of those people who puts their head in the sand and hopes the problem will go away - I ll wake up one day and be Mo Farah ๐Ÿƒโ€โ™€๏ธ.....๐Ÿ˜ณ๐Ÿ™„๐Ÿคทโ€โ™€๏ธ.....๐Ÿ™ƒ

Rigpig profile image
RigpigGraduate

How did it go?

karen50plus profile image
karen50plusGraduate in reply to Rigpig

I shocked myself and did 3 laps of the lake 5k in 50 mins . I know I m slow , but I m not bothered about the time . I m just chuffed I kept going ๐Ÿƒโ€โ™€๏ธ. I was certain I wouldnโ€™t be able to do half of that.

Rigpig profile image
RigpigGraduate in reply to karen50plus

That's great :-)

I've been a bit sporadic lately and finding that I can still do my 30 minutes without any issues after a couple of weeks.

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