Starting Over

[BlackCountryLee]

Graduated back in the summer and then had lots of niggling hamstring issues that prevented me from really kicking on. Then suspected hip bursitis back in mid November completely stopped me. Back at it now and I’ve taken the (hopefully) sensible decision to start again from W1 R1. Thought it would be soul destroying but actually really glad to just be back out there. I’ve found though I’m a lot less tired after these initial runs than I remember being first time round so it looks like I’ve retained some level of fitness over the 11 weeks off. Left me wondering am I being too cautious? Has anyone else been in this situation? Would be good to hear how you managed it.

[MissUnderstanding Administrator Graduate]

What’s the alternative to being cautious? Pushing it a bit much and ending up back on the couch? I think you’re doing exactly the right thing in building up slowly. Enjoy that feeling of ending a run with energy and feeling good. You’re doing brilliantly! Welcome back!

On another note, are you doing any strength and flex on your recovery days? That will help with your resistance to injury this time around.

[BlackCountryLee Graduate in reply to MissUnderstanding]

Thanks for the kind words. And no, I’m not doing any strength training (although I know I should 😀). Anything you can point me towards to get me started? There’s so much on YouTube I know but looking for something simple enough to do at home.

[MissUnderstanding Administrator Graduate in reply to BlackCountryLee]

I know exactly what you mean about YouTube being overwhelming! This is one of our sister forums…

healthunlocked.com/strength...

Loads of suggestions over there and a very friendly bunch of people. You’ll recognise many of the same names!

From the program guide, there’s a a link to an NHS strength and flex programme.

nhs.uk/live-well/exercise/s...

I like yoga with Adriene on YouTube. She’s brilliant for clear, easy to follow instructions and not too much cheese!

m.youtube.com/user/yogawith...

Hope that’s a good start for resources.

[BlackCountryLee Graduate in reply to MissUnderstanding]

thank you. Will check out the links!

[Oldfloss Administrator Graduate]

Welcome back ! We are still here; many friends that you may remember and whole bunch of new ones.

Many if us also for a variety of reasons have over the past year or so, repeated parts of or all of this great programme.

11 weeks off is a longish time...and following an injury, being cautious is probably a sensible plan!

You had a rough time, after your Graduation last August, towards the end of last year.. with a couple of hamstrung injuries and then Covid too!

So, certainly from my perspective,. being kind to your body is the way to go!

You have started again, you are finding it less tiring, it is a carefully structured plan; you know what is coming, and there is no pressure, so why not head through it and ease your body back into gear?

If you reach the point where your body is telling you it feels strong, and you are running easily and comfortably, then maybe think about moving forward a little more quickly?

But for now, I would stick with what you are doing... and please, do keep us posted!

[BlackCountryLee Graduate in reply to Oldfloss]

Thank you so much for the encouragement. Will be sure to keep you updated 👍

[JeremiahObadiah Graduate]

It can’t be wrong to start from the beginning, you are building back and if it feels more doable than when you did it before, then that sounds like a bonus.

[mrrun Graduate]

I got stopped by injuries during the first few weeks so l started again. Got injured on my graduation day so when l healed, two months later, I went through the entire C25K again, from scratch. Any why not? We are not pros, this is being done for fun and health so any pressure should be left for those competing professionally. 😀