Re-starting running

[Steadytrot]

Hi All

I completed C25K last August and managed to run on average 2 x/week after that. That went down to once a week about 2 months ago and I haven't run for about 3 weeks now. This was partly due to shin pain and my plan was to swim to build strength but I haven't been able to swim either.

My questions are:

I was planning to return to week 5 and build from there. This was because, along with reducing my runs I had shortened them to 20m to see if it helped my shins (latent pain after running which I only noticed when I banged a shin). Is it a good idea to start from week 5 after my break or should I go further back?

Once I finish I want to try the consolidation runs - where do I find them?

After graduating, I had just been repeating week 9 runs (before I started reducing) for the encouraging comments but in retrospect I think I got bored and I could have been suffering a bit of reduced motivation along with the shin pain. Is there a good app to use to combat this?

Thanks in advance!

[IannodaTruffe Mentor]

You should be okay to start around W5.

You might find the Zombies run app spices and things up for you.

[Sidmouth203 Graduate]

I found the Nike running app great it has a variety of runs with motivation from coaches if you want it, I think trying different routes and places to run keeps it interesting too

[LottieMW Graduate]

Hi Steadytrot, those 30 minute runs you were doing?…they *were* consolidation runs!

You were running 30 minutes regularly, building up your stamina and strength!

If you’re looking for a voice in your ear, then Nike Run Club (NRC) has a whole load of guided runs. They start at 5 minutes (yes!) and go through a whole range of times and distances.

If at some stage you’re looking to increase your times or distance, then head on over to our sister forum Bridge to 10k…there’s plenty of C25k graduates over there…and a rather fine Magic Plan to help you to gradually increase either your time to 60 minutes, or distance to 10k.

healthunlocked.com/bridgeto...