Should I start running again or not?

[Chiefofrelief]

I have still not recovered from an ankle sprain and a physiotherapist has recommended I not run and I’ve started the Alfredson method. I have been doing workouts with press ups, sit ups , shadow boxing etc at home and walk for at least an hour at a fast pace every day. I had suffered two pulled calf muscles and the ankle sprain after running and I am wondering g whether I should start running again or if my current regime is enough? The running is more strenuous and I get more out of breath, butI have actually lost more weight with the current regime.

[IannodaTruffe Mentor]

If your physio says not to run then their advice is worth listening to, rather than this bunch of random people on the internet.

If you are asking should you consider running again in the future, rather than sticking to your current regime, well it depends on your reason for running. If weight loss was your main aim, then perhaps there is no need to add in running, although you would probably lose more weight if you did.

Running will build your cardio fitness and bone strength better than any other single activity. The combined effects of all those workouts would be greater all round fitness than any single activity could deliver.

If you were getting out of breath while running, you were going too fast. An easy conversational pace is the most effective to build your stamina and endurance........faster is not necessarily better and it is the cause of most injuries.

I run because I love the feeling of freedom, the opportunity to explore new places and revel in natural surroundings. The physical and mental benefits are just a bonus.

[Annieapple Administrator Graduate in reply to IannodaTruffe]

IannodaTruffe Love the reasons why you run!! 🙌

[GoogleMe Graduate]

@IannodaTruffe makes really important points. I presume your physio is aware of your current fitness regime and doesn't feel it will have a negative impact on the healing of your injury. What exercises have been suggested for your ankle? I'm not hearing any mention of flexibility work in your programme. (And 'a physio has recommended' covers a multitude of sins!)

I have to say it all sounds a bit driven to me - that may just be the spice of your life, but you've sustained a number of injuries since the beginning of last year, one of which seems to be taking an unusually long time to heal. That suggests that your body may well prefer some tweaks somewhere... and that may require adding in some yoga, meditation, relaxation, whatever suits (or rather, I suspect, that you are prepared to try) to help you rein in to a more sustainable and rounded approach.

Good luck!

[grumpyoldgirl Graduate]

I'm recovering from a broken ankle, with associated damage to ligaments, and the exercises from my physio (NHS) are based around calf raises on straight leg, on bent leg. First double, then single leg. Squats. Balance exercises on one leg. Ankle strengthening. Quad and hamstring stretches. Hip strengthening exercises, because my glutes have "switched off" through under use while injured.

All slow and controlled, because 1. That prevents further damage, and 2. It challenges the injured muscle more, which builds back stronger.

After weeks of this, adding in "running" on a mini trampoline for short periods. Eccentric heel raises. Etc.

I started to run the c25k again with my physio's approval, but had to stop again because my hip wasn't strong enough. I'm hoping I'll be able to try again soon.

My regime looks very different to yours - more focused on the individual muscles and ligaments that need strengthening. Are you doing any of this? The pulled calf muscles etc suggest you need to try something like this, either from your physio, or try Pilates or yoga to get that slow controlled effort.

[Chiefofrelief in reply to grumpyoldgirl]

I have Achilles Tendonitis. Taking up the Alfredson protocol was recommended. I quite enjoy the running although I prefer long walks. I didn’t lose any weight when I was running 5K which surprised me. I have lost weight since excercising indoors coupled with the long walks. I am a naturally fast Walker and think this is why I also run fast. I will see how the Alfredson treatment on my ankle helps and maybe start the couch to 5K. The physiotherapist said not doing warming down excercises after running may be why I sprained my ankle. I was doing warming up exercises but not warming down.

[grumpyoldgirl Graduate]

Ah, ok, slightly different to me then, I am frankly desperate to get back to running, although I enjoy walking. I didn't lose weight running (although I wasn't trying to) although I lost inches off my waist -but I have put it on since I stopped! Being of a certain age, I never miss the cooldown stretches, I really know when I've forgotten them. That's kind of why I suggested Pilates, it will stretch everything that needs stretching! Hope your program works for you 🤞