Do I have to restart couch to 5k after I recover from a sprain/strain?

[Suzannech]

Hi I am in the middle of the couchto5k programme and really enjoying it - was really hoping to go all the way but I have just sprained my ankle.

If it takes a few weeks to recover, will I have to start again from the beginning week 1 of couch to 5k?

Quite gutted to be losing all my progress!

Suzanne

[AlMorr Ambassador Graduate]

Sorry about your sprained ankle, if you are off running for more than two weeks it would be best to go back a few weeks, less than two weeks just continue where you left off.

[Suzannech in reply to AlMorr]

Thank you for your advice!

[IannodaTruffe Mentor]

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.

[Suzannech in reply to IannodaTruffe]

Thank you!

[Couchphoenix Graduate]

Start at a point you think you’ll feel comfortable at Suzannech, no need to start again right from the beginning...hope your ankle gets better soon 👍

[Suzannech in reply to Couchphoenix]

Thank you!

[roundtheblock Graduate]

You're not alone. I was in my final run, my w9/r3 of the C25k programme when my hip muscle (TFL) twanged! Gutted, I managed to limp home. So I'm taking some time out and monitoring how the muscle feels by walking, then some short runs, and hoping to get back to running over the summer, and finally get my 5k done. Just another challenge along the journey.

[Suzannech in reply to roundtheblock]

good luck!! I feel for you. Yup i'm trying to rest my foot now so hopefully it won't take too long to recover and I will have to start slowly I think