When is too soon ...

[TallnBald]

... to return to running after an injury.

Long story short, I’ve spent two weeks on the IC having ignored a niggle in my calf first felt at week 5 and did not disappear by the end of week 7.

The pain has totally gone with the tiniest sensation when I v V limb stairs having been sat for while.

I really want to get back running but not sure how far to drop back on the program or even start back at week 1?

Really don’t want to get injured again and will listen to my body more close egg lay in future but can’t stand not getting out as I was having completed all end up to the end of week 7.

All advice is warmly received. 👍

[IannodaTruffe Mentor]

Always better to err on the side of caution.

Do you know what caused it?

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.

[TallnBald Graduate in reply to IannodaTruffe]

Not entirely sure what caused it but likely a combination of poor form, heavy footedness, heel striking and going too fast.

For these reasons I will tread carefully to begin with and focus more on maintaining good form. I also plan to incorporate a more stringent warm down stretching plan and continue to work on strength and conditioning.

I miss running and feel much better about starting again.

I might try one run from each week starting at week 1 to 4 then restart at week 5 and see how I feel.

My main aim in doing this is to be able to run 3-4 times per week relatively pain & injury free. I do also accept that being an overweight non runner in my mid forties makes this a difficult task to achieve, hence the recent fall back.

Cheers 👍

[BaddieThePirate Graduate in reply to TallnBald]

Your body will tell you if it’s a problem. I’ve found I really didn’t lose any fitness the first couple of weeks I didn’t run. It would be good to ease back in though, to see if the pain comes back. Your plan sounds good to me. It’ll be mentally good too, coz W1- to W4 runs will seem easier than when you did them the first time. Hope it goes well.