First run since 23rd September

[Jigsaw123]

Had a look through the comments on here earlier. I have had a bad cold for 3 weeks not felt able to run. At about 5pm convinced myself to try. Only managed 26 minutes and had a walk for less than a minute half way. But I feel so good and back ready to run in a couple of days. I think it will take a few runs to get back to 30 minutes. I am now having to ice up my calf. It is hard after a lay off to get back and not waste all the work to complete the programme but you can do and feel good about it

[Roxdog Graduate]

You can recover and well done for getting out there!

[Jigsaw123 Graduate in reply to Roxdog]

Thanks it is very easy to just give up and go back to the couch

[IannodaTruffe Mentor]

That is definitely the right approach........build up slowly again.

Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort

[Jigsaw123 Graduate in reply to IannodaTruffe]

Thanks will try the longer stretches

[MontyMooDog Graduate]

Yes it take it out of you. I've had to go back to week 4 but progressing forward again👍 Keep at it😁

[Jigsaw123 Graduate in reply to MontyMooDog]

Good advice I think I will go back a through weeks

[SmilelikeImeanIt Graduate]

Yes I had a bit of a gap in September too due to bad cold also. I’m doing 20 and 25 min runs to build back up. I do enjoy the 20 minute ones so much more though!

[Jigsaw123 Graduate in reply to SmilelikeImeanIt]

Yes I think I will aim at 20 minutes

[catnip55]

Really encouraging to hear about your return -- I had just managed to get up to 30 mins when had an eye operationrescheduled (orig planned for April ..) so no exercise for a few weeks.. Really missing getting out there but hoping to get the OK later this week ...maybe start with a few shorter runs??

[Jigsaw123 Graduate in reply to catnip55]

Yes it is easy just to give up as you have gone backwards. The weather not being so good gives easy excuses. Yes you are right a few shorter runs is good advice. Good news you had your eye operation at last. Have a speedy recovery