Having gotten no further than week 8 on C25k a couple of times, I started back again and now at the end of week 3 and wanted to run a bit further.
So ended up doing 10k, felt really good but now have the same twinge in my shin I had when I first started.
A little history, first time around I stopped at the end of week 7 due to shin splints. I gave it 3 weeks to heal and then gently started again, this time allowing two full days between runs as the sensation was there but no pain, just noticeable when walking down stairs but didn’t want to aggravate further hence the longer rest between runs.
So, I know I’ve got to lay up again, I stupidly took advantage of the fact that this time around I have had zero aches or pains, probably due to having a two month break since the last run coupled with losing weight, which is still falling off at a rate of knots!
I will continue to ice for the next few weeks and not run at all until I feel it won’t come back and will then proceed to stick with the C25k plan and also try running on softer surfaces and one the C25k is complete I will then only very gradually increase distance / time.
Is there anything else I could try to help speed up the healing process and any measures I could take to prevent further issues? Apart from the obvious in doing too much too soon.
All help / advice is gratefully received / appreciated. I don’t post here often but have found the community very helpful with my early steps into becoming a runner 👍
All the best, Si.
Written by
TallnBald
Graduate
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I really should van know better at my age but fancied a break from the norm but realised almost immediately that I had been silly.
I’ll take my medicine and allow the recovery / healing process to ensure I’m 100% before venturing out again.
Until then plenty of Pilates.
I think the feeling of not having had any tweaks since returning made me feel that I was invincible. Totally appreciate that this was a silly assumption.
Still, the run felt great but whilst the mind might be ready the body will take a while to catch up!
Will do, it was silly, maybe I still feel 21 and not 46 !!! I should know better but will take more care in future. I love running so much I need to respect it do I can keep doing it for many years. Nothing sorts my head out as good as a nice jog early in the day 👍
I understand that you felt good, but running 10k after week 3 on the programme was likely to lead to an injury. I'm sorry you're hurt, please do rest up and then follow the programme because that way you will be able to run injury free.
Please do listen to the advice above. I graduated a year and a bit ago, and have been plagued with injury all the way through, having been unable to sensibly build up distances. I am currently injured again and have been for two weeks. There is no quick fix for injury. This will be the last time I’m injured due to my own stupidity, I cannot afford to stop running for a long period as my mental health suffers. Hopefully you’ll be healed up quickly
Just wanted to say that I'm sorry you're injured Lookslikejames , and that it takes guts and generosity of spirit to post that reply. Wishing you a full and speedy recovery.
Ah thanks Cmoi, but it’s my own fault yet again! I just get carried away. And if I can help people avoid the same mistakes I make then at least one positive comes out of my lack of control!
That’s good to read! I’ve tried all types of therapy, medication etc but for the past year and a bit, running has been at the fore of my mental health treatment and every time I can’t do it, my brain takes a kicking. Just go slowly and steadily and you’ll reap the benefits. When I get back out there, that’s what I’ll be doing for sure
If you want to be a runner long term........not just a flash in the pan..........then you need to understand the forces at work on your body and how the body can either adapt, or simply break from overuse.
We are all capable of doing way more than our bodies are conditioned to do, but not without increasing our injury risk. Sticking to gently progressive training plans is the safest way to push our limits, whilst gently increasing our resistance to injury.
Injury often strikes out of the blue and can stop you for days, weeks or even months.
Don't imagine that just because you have completed C25K that you will be able to do absolutely anything .............far from it. Slow and steady progress is the only safe route forward.
Definitely in it for the long term so will take things much more slowly. The stupidity in all this is I have often dropped back or repeated weeks if I’ve not felt ready to progress.
Maybe I just did it do get it out of my system? I’m not sure but I know that there are no short cuts.
The one thing I will do is build in of plenty strength and conditioning work in between runs to aid with fending off overuse injuries and help strengthen / increase mobility in the areas most affected. I feel running, like many other activities, can benefit from this.
I didn't get to 10km until about six months after graduating C25K. I worked up to it gradually.
I overdid it trying to do 5km in 30 minutes on my C25K graduation run, and pushed on through an injury when I should have stopped. I got the distance but also a pair of ankle sprains (and probably shin splints) on the same foot for my trouble.
Not seen a physio yet but do know a good one locally so may just book a session to get some further guidance.
I will wait until I’m better because I imagine he might want to watch me run and see if I have any bad habits that can be ironed out by working on technique and also advise on strength / conditioning work?
Normally they prod and poke the affected areas, feeling for anomalies and observe your reaction whilst they're doing that. They may also do some deep tissue massage which can help with the healing process and stop scar tissue forming.
Then it's usual to be given a set of exercises to help with the particular problem(s) they've found.
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It's been a while, I have a confession 🙈
W2R3. Forgive me while I have a little boast... :D
So unfit I couldn't run when I should have in week 1
Am I running a little over?
W3R2 - doing ok so far
