Running after Covid

[Ronsma]

Any C25K grads out there who’ve had Covid? I had the virus 2 weeks ago, any tips for getting back into running afterwards? Should I go back to the start of the programme? I’m still suffering from fatigue and a slight cough . Just wondering what anyone else has experienced.

[Ian5K Graduate]

Tricky thing, Covid. Seems to affect us all quite differently. If it were me, I’d probably do some fairly long, fairly difficult walks - hills and stuff - to see how the fatigue and cough stand up to it. If that goes well, start out with a gentle, slow 3km run, then take it from there. You may find you don’t need to redo the programme.

Unless you want to. No harm in that. 🙂

[Ronsma Graduate in reply to Ian5K]

Walking the dog daily - that seems enough for now. Still tired and coughing, will play it by ear and listen to my body !

[nowster Graduate]

What my next door neighbour (80+ and still running) complained about his post-COVID recovery was the loss of lung capacity he had which only gradually recovered.

There is also the Post Viral Syndrome fatigue, which may take longer to get over than the other physical effects. Exercise may actually help with that.

[IannodaTruffe Mentor]

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.

In respect of Covid recovery this NHS article might help yourcovidrecovery.nhs.uk/yo...

[Ronsma Graduate in reply to IannodaTruffe]

Thanks will have a read of that 😊

[Instructor57 Graduate]

Such a difficult one this !'Normally' after a couple of weeks off you wouldn't loose too much fitness.

However, covid has such different effects on people that everyone's recovery is also likely to be different.

All you can sensibly do is when you are ready go out for a gentle no pressure slow jog and see what you can comfortably do !

Re starting the program is also another good option as it will allow you to gradually re condition yourself over a longer period and this may prove the better long term solution.

[Ronsma Graduate in reply to Instructor57]

Thank you ! I think the key is not to push myself - will take it slowly …. When this stupid cough has gone 😭

[Hidden]

I haven't had COVID, but like most viruses, it can really take it out of you- more than you perhaps than you realise at t he time. I would also be wary of post viral fatigue (long-COVID) and the temptation to push yourself to hard and then being completely wiped out and unable to do anything. So I would progress cautiously, testing out what feels comfortable for you right now. Maybe that means walking or rerunning some of C25K. Let your body tell you what it needs, rather than imposing some kind of 'training plan'.I hope you will be back to normal soon.

[Ronsma Graduate in reply to Hidden]

Thank you ! I’m not going to push things, walking the dog is enough at the moment!

[Hidden in reply to Ronsma]

I hope you feel better soon Ronsma

[Sparkey5000 Graduate]

Let me know how you get on….currently with Covid after just getting back into my running routine after lockdowns!! Can hardly walk upstairs without being out of breath so can’t imagine running right now 😊

[Ronsma Graduate in reply to Sparkey5000]

I think I’m going to give it another week then try a gentle one! Still coughing and a bit out of breath so don’t want to chance it yet. I’m walking the dog which feels enough for now. Hope you’re on the mend soon !

[Sulley101 Graduate]

Hi. I had Covid in July, having completed c25k only a few weeks before. I found the first few weeks post Covid hard, with difficulty breathing. I wondered if I’d ever be able to run for 10 mins again. I was advised not to rush things, which was difficult!

A few months on and I am working on the Magic plan to get to 10k.

I think it’s different for everyone, but my advice would be to take it easy, and listen to your body. Give yourself time to recover and don’t expect too much too soon! 😁💐

[Ronsma Graduate in reply to Sulley101]

Yes I guess everyone’s different ! I’m still coughing so I think I’ll give it another week and try a gentle one. Walking the dog seems enough for me just now!

[Dellie100 Graduate]

It was 4-5 months before I was able to run post Covid and I went back to the beginning (I was only a few weeks in when I got ill). It was horrible not being able to exercise but then this programme was a key to getting my fitness back. You’ll know when you’re ready and what you’re capable of - just celebrate every step when you’re back on your running feet. I still feel quite emotional at times when I’m running and think back to the mess I was.

Good luck 😊

[Ronsma Graduate in reply to Dellie100]

It’s such a horrible virus! I’m well on the road to recovery but some days I feel almost normal and the next I feel completely floored again! Glad to hear you’ve recovered. I’ll get there eventually!

[Dellie100 Graduate in reply to Ronsma]

Take it easy and be kind to yourself x