Starting running after ankle injury

[Chiefofrelief]

I’ve an ankle injury from early Nov, it’s taken a lot longer to heal than expected. When I can run again do I need to start the Couch to 5 K from scratch or can I start with say 5 min runs then walk then run again for 5 mins? I am in my late 50’s and started the Couch to 5 K new year 2020 and had been running 5K two or three time

[IannodaTruffe Mentor]

Welcome to the forum.

Follow the PRICE principles linked to in the guide.

As stated in the guide to the plan, 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.

If you have not run since November you would be wise to recondition your body to the impact (especially as you have an injury) by going back to the early weeks. Always sensible to err on the side of caution.

If you have a bike, cycling is a good way to keep the joint mobile and improve blood flow without the heavy loading of running.

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.

Enjoy your journey.