Resuming running after 4 weeks due to injury

[Maggie-Moo]

I completed Couch to 5K at the end of Jan. I managed 4.25K in my 30 minute runs. I’m 57.

Unfortunately I have had to take time out due to injury. Once I’m fit to run again in a couple of weeks at what level should I resume? Thanks

[Yesletsgo Ambassador Graduate]

The most important thing is to allow yourself sufficient time to recover from injury and not start again until you are absolutely fit. As frustrating as it can be to wait it is really important not to injure yourself further by going back too soon.

I understand that you don't lose much condition in the first couple of weeks after you stop running. If you leave it longer than that maybe go back to the point in C25K just before you found it intimidating. Try it, if it's too much go back a week, if it's not challenging enough skip forward on your next run until you find your level then just carry on from there.

[Maggie-Moo Graduate in reply to Yesletsgo]

Thanks for your reply. After my last run (my longest 4.25k) I had a niggly adductor pain. I’ve seen my Physio and have a tight hamstring and ITB which has thrown my pelvis out!! Doing my exercises, swimming and walking. I’m desperate to complete my first 5K !!!

[Yesletsgo Ambassador Graduate in reply to Maggie-Moo]

Physios are miracle workers, follow their advice and you'll be back, stronger than ever

[Cmoi Graduate]

Hi Maggie-Moo , I'd just go out for a gentle jog and see how you get on. You won't lose much aerobic fitness during two weeks, certainly not since you've been doing other exercise too.

From what you say you'd have been consolidating up to around now if you hadn't been injured. So I'd advise you to be taking things gradually until you can run comfortably for 30 minutes again, and then consolidate. The distance doesn't matter.

All that said, your physio should really be best placed to give you specific advice - I'm not a trained health professional, just a random stranger on the internet who happens to run a bit!

[Maggie-Moo Graduate]

Thanks. I’m planning to get back out there next week. I will have had 4-5 weeks off running. I’m not sure what week to restart C25K ?