Enquiry or help!

[Mjerry]

Hi graduated on April and like every runner was lost without couch to 5 K. But carried on going back to the app and doing the same runs to up my stamina. It was good until I saw a pot hole which I thought I escaped by a long stride. But ended with a twang in my knee which gave me severe pain in my thigh that I never had, thought I injured myself permanently, went to A and E waiting for 2 hrs told to eat paracetamol and ibuprofen and after many research, I found out it was a hamstring pull.

Cutting the story short, I have since then tried Couch to 5 k day 1 run 1, it was discomfort rather than pain, but as i was a graduate my strides was very long, I was making a conscious effort to making it small. But that was 5 weeks ago. I felt the pain easing, but have lost the motivation. I was on a adrenaline high, picking myself up every time I got to go for a run, now I cannot be bother, have lost the motivation even to get ready.

I have been going through this forum, I found consolidation clubs, podcasts on speed, stamina and stepping stones of 5K+ and strength and flex podcasts. And have been making plans. One thing I think is I used to do 6 k and others as was craving for more run and it was more of a mental thing, a good night run before bed and a morning run as soon as I work up, to be honest, I think I was overconfident and couch to 5K was not enough so I ran more than I could just prove to myself, when I reached week 7, when I got into the habit of running. Thinking of I had my morning run, I will do this one again at night before bed. So it wasn’t hurting, but don’t know what happened, it wasn’t painful, I was enjoying it. Now, when I look back I just jumped into it. Now completely off it.

Can I get some help to come back to This track but the proper way.

Any help will be very appreciated. I am very well and strong now, no pain while I walk, but was loving it, so knowing that I might not have done it properly, I didn’t know about strength and flexibility podcast.

Sorry for the long post but really wanted to give a gist of emotions and mistakes I might have done. As I knew about easy food app, you app, weight loss app and couch to 5K app and was on a weight loss and fitness journey along with knowledge of my muscular weakness- that is easily cramping and twisting my ankles. So that feeling was so right and I was not being selfish but showing self love but now all that is gone.

Need some help to come back properly. 🙂🙂

[IannodaTruffe Mentor]

You have made the classic mistakes of doing too much too soon and unfortunately paid the price. Because you are a C25K graduate does not mean that you have the running body of an elite athlete.........far from it. Progress and intensity of training need to move forward gently.

The advice we give is based on our individual experiences but also on the prevailing thoughts and science across the running world. For a new runner to do as you did is a recipe for disaster. Your body adapts remarkably but it is unwise to run consecutive days until you have a minimum of six months regular running on your legs.......I recommend a year.

The best route forward is to follow a gently progressive training regime, read as much as you can about how our bodies respond to the stresses and learn from your mistake.

[Mjerry Graduate in reply to IannodaTruffe]

I know, I found out before injuring myself. I was Lowering it down but that pot hole was a stroke of luck or bad luck and having muscular problems only thing I could think was escape was to leap or now I think should have made my stride smaller rather than longer. As, this was waiting to happen. Anyways, do you think this is a good plan as starting out from today. And is it advised to run same morning and evening. As that felt good. But I don’t as still doing it on alternate days but the days I was running, I did morning and evening. Not that I plan on it. Just asking for ideas. Along side the food journey I am trying

Photo of Written paper with black ink

[Mjerry Graduate in reply to IannodaTruffe]

Thank you. Will have a look. Found this on NHS.uk will be following this.

Screenshot from nhs.uk

[IannodaTruffe Mentor in reply to Mjerry]

Do not run twice on the same day either.

C25k works if it is done as written and will keep injury risk minimal.

[Mjerry Graduate in reply to IannodaTruffe]

Thanks will keep that in mind. Thinking of starting it tomorrow morning will keep you all updated.

[nowster Graduate]

I agree with IannodaTruffe here.

I didn't do any running on consecutive days until I'd been running regularly for 9 months and had a lot of miles under my toes. The weeks I'd tried it I had already been regularly running for over 10km every weekend for several weeks and doing one run of over 6km during the week, with shorter runs between, but always with a rest day between each run.

I've dropped back to every other day now due to a muscle pull (due to bad posture) which I'm now over. I might increase to four runs a week at some point in the coming weeks if I feel up to it, having three consecutive days of short runs, but I'll not run the day before or after a longer run.

I've had my share of injuries too. I graduated with a classic "too much too soon" pair of ankle sprains (on the same ankle). I tried running the same 5km course to beat my graduation time at the end of December, and gave myself a knee injury that didn't show up for a week. And the recent one was an adductor muscle pull due to poor posture and tight glutes/hamstrings.

We learn from these mistakes. I also echo his recommendation to not run on consecutive days unless you're at the top of your game. That varies from person to person and from week to week.

[Mjerry Graduate in reply to nowster]

I always made sure I had a day between the run days, but I made morning and evening runs which was a mistake, but pulled muscle on the most ridiculous and knowing I might injury I tried to miss the pot hole and missed it, but still managed to pull maybe because it was already too over used. Will make sure on building it up and making sensible choices and then only slowly sticking to the program and not adding as I was doing it last time. So now I plan to stick to couch to 5K only . Sunday/ Tuesday/ Thursday

Monday/ Wednesday/ Friday

With strength and flexibility levels from

Podcast alternate days

And a rest day

Thanks for the advice.

[Instructor57 Graduate]

Agree with above .Do not run morning and evening on same day or you will injured again in no time .

Take at least a full day between runs .

[Mjerry Graduate in reply to Instructor57]

Thank you for the advice. Will keep that in mind. Learnt it the hard way, didn’t like running, enjoyed and loved running, couldn’t stay home- always running and now ended up- stuck at home for 8 weeks with no running. Will keep that in mind. Thanks

[Cowladyrunning Graduate]

Hope you get your love of running back. I find it motivating to set a goal and plan for that, so sounds like you're doing that. Plus you posting on here is also motivation because now we can share your journey and you can tell us how you do! Good luck!

[Mjerry Graduate in reply to Cowladyrunning]

Exactly, need that motivation. Don’t know what had happened I put my shoes on and went for a run and since then, there was no looking back until the injury. I was so focused- it was not something I was draggingly doing, but my body was craving for it. Now it’s gone to square one. But like you said it’s looking for motivation here.