Comeback Advice Needed

[BlackCountryLee]

Wednesday will see my return to running after an enforced break (hamstring strain followed by Covid). My last run was October 12th so come Wednesday of this week exactly 5 weeks ago. It’s been a full 2 weeks since I’ve been free of the Covid symptoms and I really want to get back out there, but need some advice on getting back to where I was which was running 30 mins per session without stopping after graduating back in August. Is there a week of the C25k program I should jump back in at? Or does anyone have any other tips for getting back on track? Thanks in advance.

[CBDB Graduate]

I’m doing this

healthunlocked.com/bridgeto...

Basically “Jeffing” back to where I was!

Hope it helps.

Carola

[BlackCountryLee Graduate in reply to CBDB]

Thanks Carola! I will put this on the list for consideration!

[Stentrunner Graduate]

I was in a similar situation. I did a series of walking/running intervals (Jeffing?) gradually increasing the run part from 8 to 10 to 12 minutes, and reducing the walking from 5 to 4 to 3. It seems to be working well, and now my 12/3/12/3 etc run is faster than my continuous run was before! Today’s 5k came up part way through my third 12 minute run, so I completed in 38 minutes, as fast as I’ve ever done despite walking for 6 of those 38 minutes.

Counter-intuitive or what?

Jon

[BlackCountryLee Graduate in reply to Stentrunner]

Cheers Jon! That does seem like a sensible plan. So you would start at 8/5 8/5 for the first session and so on?

[Stentrunner Graduate]

I think you have to try it and see. If you’re wanting to walk after 5 minutes, then do. I’m a great believer in listening to your body. Plan, but adjust if necessary. Take it easy though. Good luck!

[Cmoi Graduate]

Hi BlackCountryLee , it's hard to predict how you might feel after a hamstring injury and Covid, so I suggest you just warm up thoroughly, then try a very easy paced run, and see what happens. If at all possible, pick a route that gives you options for a longer or shorter run; don't feel obliged to do thirty minutes. Jeffing absolutely isn't for me, but if it suits you, why not?

For context, I fell and messed up my right leg at the end of June. Two days before I fell I'd run 16.5k (in the past I've run much further than that, but 2022 hasn't been a good year for me.) It took me a fortnight to be able to jog 3k again, much slower than I'd been running before, and another fortnight to get back to 10k. I'm now up to 17k again, and back to running more technical trails and adding in elevation.

You have to do what's right for you, bearing in mind that erring on the side of caution is better than overdoing it and experiencing further setbacks.

Wishing you a happy, successful comeback!

[BlackCountryLee Graduate in reply to Cmoi]

Thanks for the reply and the advice. Really appreciated. I think I’m going to try the Jeffing approach to begin with and see how I get on 😀

[Orangemini11 Graduate]

Goodluck with your comeback! I’ve had an enforced break of 10 weeks and I’m able to start running again too. I’ve been active walking and going to the gym couldn’t do cardio so have lost fitness.

It sounds like the jeffing and stretching is great advice. I’m going to spend longer stretching too.

[BlackCountryLee Graduate in reply to Orangemini11]

Thanks for the kind words. I’m very process/plan driven so have worked something out that looks half sensible and will take it from there. I guess the biggest plus is I can’t wait to start again which is often the biggest hurdle. Hopefully I can post a positive feedback on here tomorrow after the first run!

[Orangemini11 Graduate in reply to BlackCountryLee]

I hope your first run goes well . 😀

[BlackCountryLee Graduate in reply to Orangemini11]

It did! Great to be back 👍🏻😊

[Orangemini11 Graduate in reply to BlackCountryLee]

fantastic news! Onwards and upwards now. 😀

[Oldfloss Administrator Graduate]

Welcome back.... my advice.... you know it.... head out for a gentle jogette. No distance or time in mind... warm up well, choose a route you enjoy, and then head out, listening to your best guide. Your body.

It will tell you exactly what is happening, listen to it. Slow and steady and just take it from there

[Stentrunner Graduate]

and be sure to let us all know how it goes!