Starting couch 25k after Covid Pneumonia

[natswright]

I posted on here a while back, but have struggled to get back into running since serious illness 12 months ago.

I was hospitalised with covid pneumonia for a month and on a total of 3 months bed-rest. Fatigue prevented me from much exercise.

However since June I've started to feel better. I decided to do cycling on an ebike and for the last 4 months have cycled twice a week covering around 20 miles a week. Since mid September i've started to walk 3 times a week and drop the cycling to strengthen my legs more.

I tried 300m of jogging and while I was very out of breath, I managed this ok. After high HR exercise I do sometimes get slight chest tightness. This passes in time and deep breathing helps too. Since walking its been reducing though. Climbing steep hills is similar for me, slight chest tight feeling. I have no issues breathing, and this may just be muscular.

Walking and cycling are no issue for me now, although 3 miles has me very slightly tired on a hilly route.

I'm keen to start running, but wanted to see what others on here had experienced after recovering from serious respiratory illnesses.

The last time I did couch 2 5k it took 10 weeks to go from jogging and being extremely out of breath, and being able to comfortably run 5k in 30-35 minutes.

[ChannelRunner2 Graduate]

I had mild Covid in spring - and ended up with some heart palpitations when I started working out again, possibly related to that Covid infection. I ended up having my doctor check my heart and was told to just scale back and start very slowly. It reminded me how serious we need to take this virus!

Thus, I'd recommend getting checked and cleared by your GP. Here in Germany health insurance also cover more thorough exams when returning to cardio after Covid - maybe you can have something like that?

That typed, Couch to 5K is the perfect program for gradually increasing your cardio, imo!

[natswright in reply to ChannelRunner2]

Sadly, getting to see a GP quickly in the UK is tricky and to get an ECG could take months, unless I go private. I had ECGs in hospital, and was ok, it just surprised me that I could still get slight chest tightness. However it could just be a little anxiety, as It took months for me to just walk more than 200 meters!

[ChannelRunner2 Graduate in reply to natswright]

Oh, wow! I didn't realize I am so spoiled with access to my primary care doctor - both in the U.S. and in Germany, I could get same day appointments...

Maybe give week 1, run 1 a try and see how it goes? After all you did have a normal ECG...

[IannodaTruffe Mentor]

Have you read the guide to the C25K plan? healthunlocked.com/couchto5....

It explains how it is a duration based programme, starting with running/jogging for only one minute at a time. This needs to be done at a pace at which you can speak aloud clear ungasping sentences as you run and it does not matter how much ground you cover.

We recommend that you can walk fairly briskly for 30 minutes on a regular basis, before you attempt to run. There is a link in the guide to the Active 10 walking programme, which may be a better place to start to build stamina.

Do read the guide........it is full of tips, but also be kind to yourself. The overriding philosophy of the plan is NO PAIN, NO PAIN, not the old fashioned NO PAIN, NO GAIN.

Wishing you all the best for your recovery and your new running career.

[natswright in reply to IannodaTruffe]

Thanks, i'll take a look. I've done couch 2 5k before, so know the drill. I can walk for 30 mins briskly too, and did so last week on 5 of 7 days. I plan to do more walking this week to keep building up to this.

I'm caught between a rock and a hard place though. I need better aerobic capacity, and jogging will give me that, but have I gained enough fitness. I've never trained from such a low level. Illness stripped me of around 60-90% of my muscle mass and strength!

[IannodaTruffe Mentor in reply to natswright]

Slow and steady is the way to take each run, but it is also the most sustainable way to rebuild your body. So patience has to be the key word.

Have a look in at the Strength and Flex forum to see what they can offer you.

[Lizzog Graduate]

I had pneumonia about five years ago and recovery was slow. I’ve got mild bronchiectasis. I found Pilates really helped with strengthening and I’ve also got an ebike!

I did c25k and took it very steady and on a good day can now run 5k in around 38 mins.

Sounds like you’ve made an amazing recovery 😊

[natswright]

glad to hear you manage 5k these days, how long after pneumonia did you resume running? We you in hospital? The recovery is so hard, it took me 7 months to get walking a few days a week.

im just about managing walking every day of the week now, and will try running in November I think...