Running after cold/flu

[Appdev]

It is coming to about 4 weeks now since I last ran and I feel like I could start running again.

I got to week 5 last time - do I have to start from the beginning again?

[Instructor57 Graduate]

I would be tempted to start at week 5 run 1 as the 5 minute runs should give you a good idea of what you can (or can't) do !There is no requirement to start again so just give it a go with no pressure! see how you get on .

I recently had to have 4 weeks off and my first run back managed a comfortable 3k.

It will take me time to get to my previous 14k but that's fine !

I will do it gradually, there's no rush !

Good luck 👍

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

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 for a gentle run and see what we can comfortably manage, then use C25k or something similar to rebuild stamina and resistance to injury.

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.