Restarting C25k after Covid

[KayBee1000]

Hi, I graduated 3 years ago or so, kept up running 2 or 3 times a week for 30 mins but then caught Covid at Christmas last year.

It really did a number on my chest - I had the ‘Covid cough’ and breathlessness, then long covid with fatigue and breathlessness. I couldn’t walk to the end of my road, let alone run!

Finally, last week it was like a veil lifted and my breathing got so much easier, so I started walking on the treadmill every day (thinking that at least if I struggled I wouldn’t have to try and walk back home again!).

No issues, and I’ve built up to 45 mins-1 hour of brisk walking, so today I started W1 R1!

I was a bit apprehensive but managed to complete it - although I was puffing a bit by the last run! Nearly 4 months of doing no exercise at all (and, of course, comfort eating) but I was surprised that it wasn’t as difficult as I’d imagined.

I enjoyed reading everyone’s posts whilst I was recovering, particularly from other post-Covid restarters, so thought I’d add my encouragement to anyone else in this situation.

Here’s hoping I can continue the plan and get back to running for 30 mins again in a few months! 🤞🏻

[Couchpotato2 Graduate]

Well done! It’s hard coming back so really pace yourself and if one day you start a run and feel off, just walk it. Basically be kind to yourself. Well done for restarting!!

[KayBee1000 Graduate in reply to Couchpotato2]

Thank you, that’s good advice - I’m planning on pacing myself and not trying to do too much too soon, but good to be reminded it’s ok to take a day off if I need to 👍

[IannodaTruffe Mentor]

Welcome back.

I think you have followed a very wise route back into your exercise.

Keep being kind to yourself and listen to your body.

You will get there.

[KayBee1000 Graduate in reply to IannodaTruffe]

Thank you - from my first journey on C25k I remember how important it is to pace oneself and not push too far too fast 🙂

It’s tempting to go all out and try and force myself to get fitter quicker, but I know that’s a sure way to injury and possible relapse.

Thanks for your encouragement, it’s much appreciated!

[IannodaTruffe Mentor in reply to KayBee1000]

This article about recovery from Covid may help yourcovidrecovery.nhs.uk/yo...

[MissUnderstanding Administrator]

Just wishing you well as you start out again. Covid is miserable. Post covid fatigue is miserable. It’s great to hear you’re coming out of the other side of it now.

I had chronic fatigue after glandular fever and pacing really helped me. It’s hard not to do so much on a good day that you’re knackered for a few days after. Being really disciplined about doing a bit less than you feel you might be able to is a good plan while you’re building things back up. If you do have setbacks, try and just see them as temporary blips as you find what level of activity is right for your body at that particular time. It won’t be forever and it doesn’t mean you’re right back in the same place as when you were in the midst of your long covid.

Really good luck to you.

[KayBee1000 Graduate in reply to MissUnderstanding]

Thanks for taking the time to write such a thoughtful response, it’s really appreciated.

That’s a good idea to do a bit less than I feel able to; it’s going to be difficult to rein myself in and not overdo it at first, so consciously stopping before I feel ready to is a really good tip, thank you.

[Roxdog Graduate]

Well done for restarting!

[KayBee1000 Graduate in reply to Roxdog]

Thank you! I’m excited to be feeling more like myself again at last.

[Vespina Graduate]

Great news to hear you’re on the mend and brilliant that you got back into the runs. That takes real willpower to pick up again after being ill so kudos to you. We’ll be here cheering you on as you progress. Enjoy the runs.

[KayBee1000 Graduate in reply to Vespina]

Aw, thanks Vespina, that’s so kind of you to say! 🥰

[UnfitNoMore Graduate]

Welcome back, good to see you have recovered the aerobic capacity with those brisk walks… all that remains is to get this legs reconditioned to running. Have a wonderful journey back to 30 minutes and beyond.

[KayBee1000 Graduate in reply to UnfitNoMore]

Yes, my lungs fared very well but my legs felt very wibbly by the time I finished!

Thanks for your kind wishes x