Take 2

[Luna2021]

Hi, I got to W7 R1 in Sept really enjoying it then got COVID, breathing took some time to return to normal (I'm Asthmatic also) and I just lost all confidence in myself!

I've tried to ease myself back in by joining 2 friends with similar pace (snail) for a couple of runs - not using the app, but my mind is still stopping me from doing it properly as I'm scared I can't do it.

I'm considering starting at week 6 as I really don't want to start from scratch again.

Any tips for getting mentally unblocked?

[Devon_straggler Graduate]

I think you need to cut yourself some slack - covid and athsma aren't a great mix, no wonder you needed a break. If you're 'scared you can't do it', then I'm not sure why starting again from W6 is a good idea though? Firstly, you're increasing your injury risk by trying to get back into it too quickly. But also, there's a probability that the long run sessions will feel hard and you'll want to give up. Surely it's better to start from W1 and hopefully have a smug feeling of 'that was easy'? There's no shame in starting again, plenty of us have after injury or another layoff. And what some people try is the first session of each week (i.e. W1R1, W2R1 etc) until one feels about the right level for your current fitness, and pick back up from there.

Although it feels like a step backwards and is frustrating (I know, it's happened to me through injury), it's better to be kind to yourself and enjoy it rather than push yourself too hard and not want to go out again.

[Luna2021 Graduate in reply to Devon_straggler]

Thank you Devon_straggler, starting at run 1 of each week sounds good to gauge where I'm at now. I think it's stubbornness and pride on my part which is why I was hesitant to go back to W1 run 1 😊

[Cmoi Graduate]

I'm sorry to say this Luna2021 , but it's really a much better idea to go back to the beginning of C25K than to start again at Week 6. Anyone who'd got to Week7 and hasn't run since September or October would be given that advice, and you've had Covid and are managing asthma into the bargain.

Devon_straggler is right- you can always start again at week 1 and if that's too easy, move on to week 2 etc until you find the right level.

Good luck getting back to running!

[Luna2021 Graduate in reply to Cmoi]

Thanks Cmoi 🙂

[IannodaTruffe Mentor]

Welcome to the forum and well done on your decision, but if you need to rebuild your stamina and overcome your asthma in a gently progressive manner you would be far better starting from W1R1 as many, Including myself, have done. I have restarted six times. If that is what you have to do, that is what you have to do and it will reduce your injury risk.

What is a few weeks in the scheme of things.

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.

You might benefit from following the link in the guide to the FAQ Post about mental approach. This is only hard if you make it hard.

You can do this.

Enjoy your journey.

[Luna2021 Graduate in reply to IannodaTruffe]

Thanks IannodaTruffe for the advice and sharing the link, I'll re-read it.

I don't think I factored in the increased potential for injury, thank you 🙂

[Oldfloss Administrator Graduate]

After the really rough time you have had, and the length of time since you ran because of it.. I would advise starting again. Loads of us have done and are doing just that. ( Including myself).

I understand your desire to get on with it...but be kind to yourself, take the fear away, by just repeating what you know you are able to do.

You know the ropes, you have no pressure, you are giving your body a real chance at coming back to err... speed slowly

And, it is FUN... honestly.

On Catch up Corner there are a lot of folks, repeating C25K again, and many of them 10K or HM Graduates

I repeated and got back to 5K last week

Snails pace is perfect, and it will get you back to Week 7 without problems

[Luna2021 Graduate in reply to Oldfloss]

Thanks Oldfloss, I'll have a look into catch up corner 😊

[Instructor57 Graduate]

If you want to give yourself the best chance of success then I would definitely suggest you start again .There is no rush to graduate .

There would certainly be a higher risk of injury if you were to rush this and jump back in mid program .

Be kind to your body , you have nothing to gain by pushing too hard .

Take a look at this article.

runnersworld.com/news/a3862...

Take care

[Luna2021 Graduate in reply to Instructor57]

Thanks Instructor57 for the COVID link, very good advice 🙂

[Birdlady64 Graduate]

Copy what everyone else had said here and I quote verbatim what I said in response to a similar question posted on this forum...

I graduated in June 2020 and was running regularly up to 10k when a back injury forced me out at the beginning of September last year.Feeling almost normal again, and with the help and advice of my physio, I decided to restart c25k just before Christmas. I've just finished week 7and it's taken until this week for me to feel anything like the runner I was last summer.

I know the plan works as I've done it before, and it was a way of preventing myself from trying to do too much too soon.

Personally I would advise starting from the beginning again.

Good luck, whatever you decide

And Happy Running 🏃‍♀️