I was feeling pretty tired yesterday, so decided to just do a gentle 30 minute run. Literally 5 minutes from the end I started getting pain at the top of my right hip. I stopped and walked the rest of the way. The pain got worse throughout the day, to the point where going upstairs was horrendous.
Feels alot better today, but I take it I'm best to lay off running until the pain goes away?? (Really worried about losing the progress I've made)
Definitely take a couple of rest days and maybe start back with a walk or walk/ run to test it.
You really don't lose fitness for 2 weeks so atb this stage you shouldn't worry about that. Motivation is easier to lose so if you want to do "something" do a chair cardio workout (much harder than it sounds) or some yoga or even cycling or swimming on the day you would next run just to tick that box 👍🏻
If the pain (sounds like a strain) does not improve in a few days see a gp or physio.
Oh dear... these niggles do have the habit of getting us when we least expect it.
Were you warmed up well? this sudden transition of colder weather may impact. In my Catch Up Corner post this last week, we talk about longer warm ups... maybe some inside before setting out.
We always do say, never run through pain, so definitely wait for that pain to abate. You are still a fairly new Graduate, 
are you maybe working too hard , too soon? Overuse of the hip joints, may cause some tenderness and discomfort.
I know you are male. but maybe some info here may be useful to you?
womensrunning.com/health/ru...
Obviously, we are not medical experts, so if it does not ease up, even while you are resting up, then maybe get it checked out by the GP.
Please, keep us posted?
Hi, since I started I've done 5 mins of stretches inside plus the 5 minute warm up walk, then the same afterwards.
Think you're right, I might have overdone it a bit, I did two 5ks last week. Think I'll just go back to 30 minute consolidation runs for a while!!!
Maybe, up those warm up a tad... longer runs need more effort...
Also, shake it up... short runs, (3K) middle distance (5K to 6K) and the lovely longer, slower relaxed, see where you get to runs too... they build everything up! Strength, stamina dn yes, speed and distance too, eventually
Yes, don't run in pain, it'll heal better for a rest, and everything the others have said is what works best
Thank you
Hi Carners1 , it sounds like you might inadvertently have overdone it a bit. I agree with the advice already given re resting up and not running through pain, and then going back to consolidating for a while.
I'd also add that when you do start to increase distance, you don't have to go out and run 5k every time just to prove you can. If you're running three times a week it's much better just to increase one run a week, cut back on another, and keep one at whatever your comfortable distance is.
Hope you recover soon.
Yeah, my plan is a 20min run, but a bit quicker, a 30 minute run and then a see how I go run. Gonna take it easy for a couple of weeks, don't want to get derailed because I'm really enjoying it!!
Great for the 20 minute run, but why quicker? Please don't try to speed up, there's really no need, and it could harm rather than hinder your progress.
I do understand the desire to keep doing more, or faster, as that was exactly how I was just after C25K. It was only some time later, when I started marathon training, that it started to sink in that building up gradually and consistently really was the best way to succeed.
I'm only going slightly quicker...believe me, I won't be breaking any speed records 🤣🤣
Please forgive me for labouring the point, but I don't think I've been clear, and it's bugging me!
If you're naturally going quicker during a 20-minute run without trying to do so, great. However, pushing yourself and putting in extra effort to speed up isn't advisable at this stage, especially after an injury. Paradoxically it's running slower that gives you the aerobic base to run faster in the longer term.
All the best for your recovery.
How fast you’re actually going is irrelevant-it’s whether it’s faster than you normally run that’s the issue. Trying to speed up when you’re recovering from an injury is a fast route back to the injury couch. I know it’s frustrating but that the long view and give your body time to recover properly.
If you want to be able to run consistently which will give you the progress you want, you’ve got to know when to dial it back and be sensible.
Sorry, don't think I was clear. I'm not doing anything until the pains gone. Then some short gentle runs until I'm confident everything feels ok and only then try and increase my pace (only by a little) on the shorter 20 min run.
I understand what you mean now. Just be really careful with increasing speed too early. You’re already increasing the stress on your body by increasing the distance. As you run longer (at a conversational pace) you’ll most likely find that that you naturally get faster. That’s definitely been my experience. I started the magic plan similar to you wanting to push it on the slower run but as I got into it, I found the shorter runs needed to be recovery pace (ie, slow!) to manage the increases in distance. After I’d finished the magic plan was when I started adding speed workouts from the Nike run club app. That felt like the right time for me. There’s no rush. You’ve already had an injury and you don’t want another!
After I'd graduated I consolidated for a few months, then I pushed for speed and distance too quickly and suffered hip pain that stopped me from running for a while. Best to be careful
My first running injury!
First run back after injuries - yippee! 
First running associated injury 😢.
First sporting injury - I must really be a runner now!
First run back after injury.
