Where to resume?

[PurpleChrissie]

Three weeks ago, all was going well and I was about to start week 8. Sadly, I had an accident (not running related) and suffered a mildly sprained ankle. I’ve been so frustrated at having got so far only to have to have a break.

I feel I could recommence next week and that will mean a total of 4 weeks off 🥲

My question is, where to go from? Don’t think it would be advisable to continue where I left off but don’t want to go right back to the beginning. Your thoughts/experience would be much appreciated.

Am not sure if I should just go out and se how far I can comfortably get. Is that the best option?

[MissUnderstanding Administrator Graduate]

How frustrating! This week I’d try and get out for some walks. Then I would go out for a very gentle run and see how you get on. Perhaps consider going back to a week with intervals so you’ve got that regular opportunity to check in with how your ankle is doing while you’re walking? Really good luck to you.

[PurpleChrissie in reply to MissUnderstanding]

Thanks so much for your reply. I think your idea is the way for me to go 😊

[Instructor57 Graduate]

Is your ankle ok now for walking ?If it is then I would do exactly as you yourself said , go out and see what you can comfortably do but without pushing it!

Then see where that fits in with the program

[PurpleChrissie in reply to Instructor57]

Many thanks 🙏 I’ll give it a whirl next week after doing some walking this coming week as suggested by MissUnderstanding

[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.

Many of us have repeated C25k from W1R1 after injury, illness or breaks and it really is the safest way to rebuild.

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.

[PurpleChrissie in reply to IannodaTruffe]

Many thanks 😊 Am going to walk this coming week and see how I get on with some very gentle interval running the following week.

[Cmoi Graduate]

Hi PurpleChrissie , yes, it's a good idea to see how you get on with walking before you give running a go. I fell during a run 8 weeks ago and sprained my right knee, among other stuff. I'm still building back gradually, as even now my leg isn't quite letting me run as I'd like.

All the best for your recovery!

[PurpleChrissie in reply to Cmoi]

Many thanks Cmoi Best wishes to you for your full recovery too.