6 weeks ago today I fell quite spectacularly on a run only a few weeks after graduating. (A motorist stopped to check I was ok) I have not run since. At first I thought it was just bruising to my ribs ( I tend to be a bit dramatic at times so I was trying not to be) but as time went on and the pain was still intense I decided that I probably had cracked a rib or two (or 3 ?) Anyway the pain has subsided though still not completely pain free but I am determined to get back out there...but I am worried I won't be able to do it even though I intend to re-enter the programme and build up again, so, knowing how wonderful you all are, I thought I would post in the hope of getting some reassurance/a kick up the backside to motivate me (please). Looking forward to your words of wisdom. Many thanks.
Intending to get back ….in need of support. - Couch to 5K
Intending to get back ….in need of support.
Oh my goodness, I’m not sure anyone will want to give you a kick up the backside, perhaps just a very gentle hug..! You poor thing!
It’s courageous of you to want to get back to it after such a painful incident. My only advice would be to have patience, maybe your progress won’t be as fast as the first time but it’s important to remember that that’s ok. Have faith and speak kindly to yourself xx
Thank you for replying.... I do just need to start gently and not be annoyed I have lost some fitness. It was such a good feeling improving and now I have gone backwards but I suppose that allows me to improve once again!
I’m sure other runners out there will be able to give you some good advice, I’m fairly new to this but I can totally sympathise with you. I had to take a week off due to a toe injury which I know is nothing compared to your horrific fall. I’m so glad you are on the mend and raring to go! Very impressive! I was also worried about my fitness even though it was only 6 days. But I needn’t have worried it was fine. But I guess for you it depends how far you were with the programme? I’ve heard from lots of people that you build up a good amount of fitness over the course of these runs so it’s a case of deciding how far you need to go back and repeat? Anyway I am sure you will get some good advice on this forum. Well done for getting back out there, just be super careful!! 😊
Oh you poor thing 🤗 hope you’re ok 👍🏻
Well it’s easy to say ‘get back out there’ but the reality is I expect it shook you up lots!! My advice I think would be - don’t be too hard on yourself first and foremost 💕 when you feel ready, just relax a little, take your time & do a little bit at a time. Maybe do a short run to start see how it feels? Sending positive encouragement to you, take care x x x x
How awful, I'm pleased you are feeling better but no wonder you are worried about going out running again. You don't mention what caused your fall, what light you were running in, did the conditions contribute to you falling? Thinking about it, when you go running again, can you avoid the situation you were in? If it is a regular running route, you could do it at a brisk walk in good daylight, looking around for any hazards.
As others have said, do take it easy until you feel your confidence is back.
Good Luck!
Thanks for your reply. It was good daylight conditions. I was on the pavement but looked ahead to decide which side of me a cyclist was going to go (yes I agree he should have been on the road) and so didn't spot a big uneven patch of tarmac, massive raised lump. I have already decided I will go a different way for that section of my route but really need to be able to run on pavements with worse weather and darker nights approaching. Wishing you safe and happy running. Just need to feel the fear and do it anyway but VERY carefully!)
Some things you just cannot predict! with me it's always dogs, the only time I almost got an injury was when I tried to side jump on a rough track to avoid a pug that ran into me and slightly twisted my knee. I was lucky that day but am always nervous of free running dogs.
That sounds horrible and must have shaken your confidence. I slipped early on in the programme but fortunately didn't injure anything that affected my running. It did make me worry about slippery surfaces though and I also examined my lovely comfy trainers and decided that I needed some new ones as the grips probably weren't what they should be. It might be worth your checking that too if you slipped?
With regards to coming back after 6 weeks, I have just had to come back after 4 weeks off due to achilles tendon problems. I was worried about where to re-start, having been running for 30-38 minutes before my injury. In the end I decided to just go out gently and see how it felt and I ran for just around 10 minutes, which was nice and easy. I wasn't sure how my lungs would be after 4 weeks off, but I was surprised that I could do it and I have been very slowly building up from there. In fact I could have happily run longer on my first run, but I am trying to take it very gently to be sure not to aggravate my tendon, which is not back to normal yet - so it is for that reason rather than fitness holding me back.
My conclusion after 4 weeks off was that I had lost muscle in my legs as my legs were a bit stiff the day after my first run, but that my lungs still seemed to be capable of running and hadn't gone right back to baseline (which is what I was most afraid of as I'm asthmatic and managing my breathing is always what I struggle most with).
It really is worth trying again, I was so happy to be out running again (even though I don't really enjoy running - I was shocked at how upset I was when I had to stop), personally I have seen so much benefit to my lungs since doing couch to 5k.
It all depends on how you feel.
Do a gentle run for 10 mins or so and see how it goes.
If you have any pain, stop. You don't want to make things worse.
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