Do over or just run ?

[ClaireLou10]

Completed couch to 5k well over a year ago now, kept at it for a while then totally fell away. Looking to get back into it. Should I start again or just get out there an see what I can manage ? What would you recommend?

[Oldfloss Administrator Graduate]

Welcome back! I would say.. go again... many of us do , and find it very helpful. We know we can do it, we know what to expect and we can just let it evolve...and enjoy.

Maybe , join us too, in Catch Up Corner... there is a new post for December starting tomorrow.

Lots of support and lots of friends there... new runners and some , like you, returning to Couch after a while away

We would love to see you there... and will be only too glad to share your comeback

PS

This was how it started, last month... the Corner is full of friends now

healthunlocked.com/couchto5...

[ClaireLou10 Graduate in reply to Oldfloss]

Thank you so much. I will have a wee look at that the now 😊

[Oldfloss Administrator Graduate in reply to ClaireLou10]

I shall post the first December post tomorrow!Just slow and steady as you go

[AlMorr Ambassador Graduate]

If you have been off running for more than 3 months I would advise you to repeat the course, have a few very short slow runs and see how it goes. 😊 🏃🏾

[ClaireLou10 Graduate in reply to AlMorr]

I have been to the gym doing weight training and using the treadmill a little in between but nothing like running when I was doing it the 3 times a week so I wasn't too sure lol. Thank you

[AlMorr Ambassador Graduate in reply to ClaireLou10]

👍 Good luck👍

[Instructor57 Graduate]

Welcome back 😁👍

I would certainly suggest starting the program again , gradually re building both your strength and stamina and also your resistance to injury .I would also recommend re reading the program guide .

healthunlocked.com/couchto5...

[ClaireLou10 Graduate in reply to Instructor57]

Well as I said in another reply, I have been doing weight training in the gym and using the stair master and treadmill. Just not as constant with the 3 weekly runs. Should maybe have added that in the post lol. But thank you, I will have a look!

[Instructor57 Graduate in reply to ClaireLou10]

Yes I did see your other replies. However my advice would remain the same as you will have lost some of your resistance to injury that you would have built up with regular running which of course is a high impact activity.

Other excercise will of course help with general fitness but will not replace the conditioning needed to prevent injury when running.

[Ian5K Graduate]

No need to start at the beginning if you’ve already got a good level of fitness. Unless you want to…

How much can you do on the treadmill now? This should tell you which week to start off with in the programme, then work through the programme to week 9 (30 minutes continuous running).

[ClaireLou10 Graduate in reply to Ian5K]

Yeah that makes sense to compare it that way. Never really thought of something so simple lol. Just overthinking actually getting out on the streets again I think! Thanks alot for your advice

[Sh53202 Graduate]

I found going out for a 20 minute slow test run was a good place to start, another way of gauging the level of fitness. Starting again sounds fun but I don’t think my head would have coped.

[ClaireLou10 Graduate in reply to Sh53202]

Yeah I get what you mean, I may do the same. Just slow and steady and see how I get on

[sTrongFuse Graduate]

I did a restart a couple of years ago, but started from week two (I just couldn't face the thought of week one again). Assuming you have a reasonable degree of fitness still, maybe start with W2R1, if that's OK, jump to W3R1 and so on until you find the point where it's definitely not comfortable and then begin again in earnest from there.

Alternatively, do the whole thing again but marvel in how much easier you find it this time and how much quicker you can do the running segments. Either works, I still occasionally use workouts from weeks 1-3 as the basis of pace/speed training but doing them as jog/run as opposed to walk/run.