Return after covid

[Slug84]

Hi everyone, looking for some advice. I had very recently just completely week 7 but then was away on holiday and then caught covid on my return. I now haven’t run for 2.5 weeks. Any advise as to where I should re-start? I really want to go but am anxious that not being able to complete a run will really impact my confidence as I’m not a strong runner to begin with!! Any advice would be massively appreciated!! Thanks!! 😊

[Mummycav Administrator Graduate]

Hi Slug84 …sorry to hear you’ve had the dreaded Covid but glad you’re over it and raring to go…although I’m sure it may have affected your lungs to some degree? If I were you, I would go out there and just have a few gentle runs..maybe go back to week 3/4…just to see how it goes…fitness takes quite a few weeks to lessen so 2.5 weeks won’t take you back to anywhere near where you were before you started c25k but it’s the breathing thing I’d be more conscious of & you said you’re not a strong runner to start with, a bit like me…we all have to remember to listen to our bodies, they will tell us whether it’s right or wrong…good luck ‘ let us know how you get on

[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 article about returning to exercise after Covid may help

yourcovidrecovery.nhs.uk/yo...

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.

Enjoy your journey.

[Hedgehogs123 Graduate in reply to IannodaTruffe]

Thank you for pinpointing this COVID recovery article, I need to read it too!

[Instructor57 Graduate]

I wouldn't think about where you are restarting.I'd just go out for a gentle jog without any time or distance targets .

Keep the pressure off yourself that way it can't impact on your confidence!

Just see what you can comfortably do without pushing yourself , and then see where that equates to in the programme.

[Liono Graduate]

I had a similar amount of time out when I had it, but was at a much earlier stage in the programme (albeit already on my second repeat!) I think I had just completed W3. Like you, I always prefer to set myself up for success so I just did a W1 run, found it fine, then next time did a W2 run which was also fine and then repeated W3 in its entirety before moving forward again.

You could always do something similar, without going back as far? Perhaps the interval run at the beginning of Week 6 would be suitable? I guess it depends how severe your Covid was? Covid aside, I don't think you lose much fitness in the first 2 weeks off running and then after that it's very gradual.

[Slug84]

Thank you everyone for your advice!! I went out and managed a 20 minute run so I’m pleased with that!! I think the anxiety about not being able to do it was worse than actually just getting out and going!! 😊

[Sidmouth203 Graduate]

Hi I graduated a few weeks ago then got covid but I was determined to not lose what I'd gained fitness wise ,I was out for ten days then went back to the 30 min runs and found that it was fine. I honestly think it's better to have a just get out there ! attitude I still have a cough but not when running or difficulty breathing at all and I feel much more energised afterwards . As you know the fatigue with covid is dire! Unless u have other medical issues just go for it see what u can do you may be surprised👍I honestly think it will help your recovery

[Hedgehogs123 Graduate]

Hi, sorry to hear you've had the dreaded COVID. I'm just recovering from it too. Had it 2 weeks ago and it absolutely kicked myself and my partner for six. . I thought all was ok, but at ParkRun last weekend I sounded like I was having an asthmatic attack. I didn't appreciate it would affect my breathing so much. So if I can offer any advice, I would say take it easy and listen to your body. I'm still finding it difficult to push my pace particularly at ParkRun, but this morning I did a steady 8km and it was fine. So you just need to have a steady pace and if you feel your breathing is struggling, slow down! I'm good at giving advice just not to myself, I'm too impatient, but if you take it steady you'll be fine I'm sure .

😄