Advice after a short break?

[SJDjozzas]

I have not run since Friday (5 days ago) when I completed week 5 run 2. I had a very painful heel and felt I should rest and stretch. Feeling better today and very much want to carry on. What advice would you give if you've taken a break? Should I repeat some earlier runs or should I try week 5 run 3?

[PMcL1966 Graduate]

No 5 days is fine. You should keep your fitness for around 2 weeks so just go for run 3. That is if your heel is pain free. You don’t want to hurt it again.

[SJDjozzas in reply to PMcL1966]

Thank you for your reply. I will go for run 3. : )

[FastedJogger Graduate]

Very wise to take time off to heal as running in pain just isn't enjoyable. 5 days sounds fine to me.

2 months ago from W7, I started taking off days between runs and so only graduated this Monday. The longest gap was 3wks between W9R1 to W9R2 due to tiredness/bad weather.

[SJDjozzas in reply to FastedJogger]

Thanks for this. I did the run picking up where I left off and I was okay - although mentally it took me a while to believe I was going to finish. Heel feels okay - have done a lot of stretches so fingers crossed.

[Mobiliseandmove]

Hey SJDjozzas , I'd be really keen to know what you think the cause of your heel pain was?

What did you do to relieve it?

Look forward to hearing from you

Adam

[SJDjozzas]

I'm not sure but the symptoms match with plantar fasciitis so wanted to be careful. I rested, did stretching exercises which I found online and wore trainers every day instead of barefoot or slippers. Felt better this morning and did the run at lunch time. No pain on run but feels a little uncomfortable now but nothing like it was. Going to be careful.

Hope this is useful

[Reggit Graduate]

I also suffer plantar fasciitis from time to time, I can sympathise!

I’ve also found out I’ve been running in the wrong kind of trainers (didn’t know there was such a thing). Went to a proper running shop yesterday and found out I over pronate (I think it’s called), one of the symptoms can be PF,. Long ish story short, I was using shoes with a neutral support and I needed ones for support for over pronation.

I used them for the first time today and the difference was like night and day for comfort.

It may be worth calling in at a proper sports shop for advice if you haven’t already.

[SJDjozzas in reply to Reggit]

Oh wow! I think I will do that. I so don't want to loose momentum. 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.