C25K as part of physio...

[Minimoose]

I ruptured my Achilles in Feb 2019, followed by surgery to repair and 3 months in a cast then time in a boot and a very slow return to activity, with my return to running being delayed earlier this year due to Covid. My physiotherapist recommended I start the program and so far it is all going well but I have a previous history of knee injury with no cause (I always ran but while training for the London Marathon 10+ years ago my knee became very painful and I gave up. I was tested for rheumatoid arthritis (negative), had an MRI scan (clear) and there is no physical reason but after leaving my knee to rest I was still getting major pain after running for 8 minutes to the point where I had to stop, prior to my Achilles rupture). I have had my gait checked and bought trainers per the recommendation and my physio says everything looks fine. I am still on week 2 so no sign of the knee pain yet but the running time is short so far and I am nervous of the 2 issues (Achilles and knee issue) - any advice would be welcome!

[MontyMooDog Graduate]

Take it slowly and follow the advice in the FAQ regarding warm up, stretching, hydration etc etc👍

[Minimoose Graduate in reply to MontyMooDog]

Thank you - I need to read up more on the warm up / stretching piece as I don’t think I do enough of this part at the moment

[MontyMooDog Graduate in reply to Minimoose]

Yes I was the same but it leaves you more prone to injury if skipped. Even more important for you at the moment. Remember warm up and DYNAMIC stretches pre run and warm down and STATIC stretches post run.

[nowster Graduate]

Slow and gentle on the runs and as brisk as possible in the walks.

Couch to 5k has nothing to do with running 5km. Speed is not important.