Had a few 4 weeks off and now dreading it!

[Igot_this]

Hey everyone, I’ve had the last 4 weeks off of running due to a nasty chest infection grrrr! The cough is still lingering around but is mostly better.

My next run is supposed to be week 6 run 3 but I can’t mentally face it ! I want to do it but I keep finding myself an excuse not to go! Aside from illness I do have a 5 month old baby and a 2 year old so I can always easily find myself an excuse not to go! 🤣

I bought myself a running light to try and encourage me to go but it’s not worked.

Has anyone else had a month off? How did you get back into it and what was your run like? Needing inspiration and to be told to stop being so lazy!

Much Love

Laura 🦭

[nowster Graduate]

You are likely to have dropped back a little in fitness over four weeks. Not by much, though.

My suggestion is to try a Week 4 run and see how you cope. If you're OK with it, maybe move on to Week 5.

I had four weeks off after an injury at the end of doing C25K back in September last year. Because it was an ankle sprain, I had to ease back into running very gently, and even a Week 1 run would have been too much! I re-graduated almost a year ago, and now run for an hour or more several times a week.

[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.

I would recommend that you follow the link in the guide to the post about mental approach.......... relax and enjoy this journey, don't turn it into a battle.

It is a training plan..........not the Spanish Inquisition!!!

Enjoy your journey.

[Oldfloss Administrator Graduate]

Agree with advice given and I am in a similar position right now, having not run since the 13th October.Just slow and steady, and listen to your body...just relax, and listen to your body. Its really is your best guide.

The runs are so patient and they wait... oh yes, they wait! They also wait for us to get back to full strength... and as IannodaTruffe says.. this is about enjoyment and not endurance.

I am heading out soon and I , like you, ( even after 6 years) still have a momentary doubt.. but I shall head out gently and enjoy being out there

I shall watch for your post

[Igot_this in reply to Oldfloss]

Have a great run 🏃🏽!

[Oldfloss Administrator Graduate in reply to Igot_this]

I did.. thank you..slow and steady and full of Autumn wonder, plenty to see and smell..Did you get out yet?

Looking across towards the Harlech Dome.

[Igot_this]

Thanks all, I’ll try an earlier week which already doesn’t seem as daunting. !