Need advice please

[Charly01]

I completed wk9 r2 almost 2 weeks ago but picked up a knee injury, so had to have break. Tried running again tonight but couldn’t last more than 10 minutes 🤷‍♀️ Is it normal to lose fitness this fast? Also knee is now aching 😢 should I go back a couple of weeks on the plan and build up again slowly?? Really disappointed as I was doing so well.

[Instructor57 Graduate]

To be honest, I'd give it another couple of days to rest the knee then try it again slowly !

You shouldn't loose fitness in the first 2 weeks and then it would be gradual.

I had 16 days of through injury after week 8 run 1 and then did run 2 straight after , but it was very slow and I just took it 5 minutes at a time , after I was halfway I realised I could probably complete the run .

Good luck 👍

[Charly01 Graduate in reply to Instructor57]

Thanks - think I probably do need to rest it longer

[AlMorr Ambassador Graduate]

Such a pity that happening just after you ran and completed run 2 of your final week of C25K, all I can think of is that you should do is run short sessions with walking breaks, increase the running parts slowly until you can run for 30 minutes, of course that first 30 minutes run non stop you can count as your graduation run

[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.

Be kind to yourself and recover fully.......far better than exacerbating an existing injury.

[Peppilou Graduate]

The same happened to me but with a calf strain, I was so disappointed with it being the penultimate run so I know how it feels. I gave my calf about 4 weeks rest. After the 4 weeks I have done about 4 more runs over The last 2 weeks. the first run my calf still was twinging and only lasted about 15 mins. My second run I tightened my laces across my running shoe and my calf felt much better but only lasted 18 minutes, 3rd run I lasted 20 minutes and 4th run 25 mins. 5th run today so aiming for 30 mins. So getting there, My pace is much slower though and I’ve lost confidence. I’ve been running round the block at home so I’m never too far away from the house in case my calf pops again and I have to limp home!! So my advice would be, try slowly, don’t push yourself, listen to your body if your knee hurts then stop. Graduate yourself back into it bit by bit, but don’t give up!!! We will get there 🙂

[Belushi Graduate]

I would be surprised if you had lost the "fitness" to do 30 minutes of running that quickly, I would put it down to the injury, be very careful when coming back take it really slow and if it does not feel right stop. See how long you manage and pick the program up from there

[Mishap Graduate]

Hello. I feel for you. This happened to me at exactly the same point. I had an ankle sprain and didn’t run for 2 weeks. I went back to start of week 6, am now at run 2 of week 7 and hoping to keep going. I’m sure you’re going to get there but easy does it. You don’t want to make anything worse and as I have to tell myself, you’re doing this for you, no one else, so no pressure. I wish you well.

[Charly01 Graduate]

Thank you everyone - glad it’s not just me xx

[nowster Graduate]

It's not just you. I popped some things in the shin/ankle just before the end of W9R3 on 28 August and I've been out of action since (apart from an ill-advised slow run on Bank Holiday Monday).