Wk4 run 1 help

[Nohare]

After being surprised by my improvement from run1 week1 (didn't even make 60 seconds) to the last run of week 3, I was eager to go to the next step, unfortunately I twisted my knee indoors, nothing major but very uncomfortable. All your advice about this not being a race and each run is a win, helped before, I'm wondering if you have any tips for me on this one, I'm four days late on this run and not sure it's good enough yet to run tomorrow, I really don't want to lose the momentum though, what do you guys suggest?

[Mbubbles Graduate]

Well done on what you’ve achieved so far. I understand your frustration. Maybe you could try it and see how it goes, but personally, I would suggest you wait until it feels more comfortable rather than risk aggravating it and getting a more serious injury.Apparently you don’t lose any condition in the first week.

Good luck and hope you get back to it soon.

[Nohare in reply to Mbubbles]

Oh really, you don't lose any condition in the first week, that's so good to know. I know I'm only three full weeks in but I've been so chuffed with the improvement it's seems a lot to lose. Thanks so much for that, a positive I can hold on to.

[lapp in reply to Mbubbles]

I always have one run when I struggle a week, don't worry your be fine the next one 😁

[Nohare in reply to lapp]

Thank you, I'm sure I'll need to remind myself of that on numerous upcoming runs 😁

[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.

Recover fully before trying to run again or you may exacerbate the injury.

The PRICE principles for dealing with injury are linked to from the guide.

[Nohare in reply to IannodaTruffe]

Thank you for that, I will make sure it's fully healed before I head back out.

[Skyblueandblack Graduate]

Back in December I had a niggling calf issue but pushed myself to finish W4R3. The end result was I compensated for the calf issue but in the process gave myself two knee impact injuries which took six weeks to heal.In C25K having to learn how to push yourself when you want to give up is an important element. But learning to stop when you are in pain is more important.

Stop in terms of giving up on that run. Not stop doing C25K.

[Nohare in reply to Skyblueandblack]

Great advice, thank you, that puts it in perspective, it's just temporary.

[Likeithere123]

Yes leave it to heal, maybe you could try week 1 again see how it goes.

[Nohare in reply to Likeithere123]

I was thinking of doing that, I will try easing back in for sure, thank you for confirming that.

[StuartMcIntyre]

The real progress you make is attitude and initiative and the drive to keep going, they physical improvements stem from them. If you keep your attitude you will improve even if you have to take breaks.

Make sure you are well again before you continue- don't make your inujury worse - and I'm sure everything will be fine.

[Nohare in reply to StuartMcIntyre]

That's very true, I'm realising that through the runs, great to have it confirmed, thank you.

[Likeithere123]

If it’s any consolation I’m in week 4 did my first run on Monday but felt a niggle in my knee and hip after so I’ve left it 2 days. I’m going to take it easy when I go for run 2 wk 4 later

[Nohare in reply to Likeithere123]

I won't run today, it's slowly easing but I can feel it even when I'm resting so not going to rush it after listening to all the feedback. Good luck with your run though, I hope it's issue free for you later. I haven't even looked at what the step up is 😊 so I don't defeat myself before I even go. Thank you for the reply.

[2old4 Graduate in reply to Nohare]

During weeks 2 & 3 I had 3 10 day breaks for one reason or another. I didn't repeat any runs, just did the next one when I could. You'll be fine. Wait til your injury is properly settled but when you do go out again make sure you warm up well and stretch after. Good luck and let us know how you get on

[Nohare in reply to 2old4]

That's encouraging thank you, I'll definitely warm up and stretch after. Will let you know how it goes, still not right today but it's now more of an ache than a pain, so not far off, can't wait to get back at it 😊