I completed C25K in November. I was still running a couple of times a week for 30 mins. My max distance was 4.25km ( I’m 57)
I’m now good to go again following injury.
My pelvis was out of alignment due to tight ITB/hamstring/adductors.
All good now following Physio, swimming and Pilates. Even tried to stay off my horse!
I know I need to start slowly but any advice on what week of C25K I should start at ?
Do I need to go back to WK1?
Should I use the treadmill first ?
Thanks in advance 😀
Hi Maggie, I am sure some more seasoned runners and graduates will be able to offer better advice than I! But, I have picked C25K up twice before and always restarted at week 1. The second time around it did feel a little too easy, after about a month off, so instead of Week 1 Run 3, I did Week 2 Run 1. Try out restarting and see how it feels for your body, bearing in mind injuries. Although it sounds like you’ve kept fit and active since stopping so I am sure you will fly through the weeks regardless 😊
Hi Maggie-Moo , as per my previous reply, I'd follow any specific advice given by your physio re resuming running. Failing that, I'd just go out for a gentle jog, after a proper warm-up and without pushing things, and see how you feel. That should give you an idea of where you might be in the C25K programme.
It's hard to be prescriptive about specific weeks, as we're all individual. Re the treadmill, I've never run on one in my life, but if you're accustomed to it and it'd make you feel more comfortable, why not? I can't see how it would help you with refamiliarising yourself with running outside though.
Whatever you decide, the most important thing is not to overdo things on your return. Good luck!
Thanks. I’ve been using the treadmill when the weathers been really horrid over the winter. I’m in Scotland so it’s pretty much all the time 😀
So glad you’re at a point where you’re ready to restart. Great advice in the previous posts-it’s really hard to say what will work best because it’s so individual. Generally, err on the side of easier rather than harder and building slower rather than pushing yourself. It’s totally up to you with the treadmill. I can’t think of a specific reason to use one but if you’d like to, you absolutely can. Your physio would be a great person to ask if you’re seeing them. If not, I’d usually go for gentle jog, max fifteen minutes and see how I felt. You’ll be in a better position to decide then.
It’s worth remembering that you’ll be more vulnerable to injury coming back after a break, so give yourself chance to build up your strength again, even if you feel ok with your general fitness.
Really good luck to you!🏃♀️🏃♀️🏃♀️
Thanks. So I went to the gym on Friday and worked with a personal trainer. She’s suggested walking on an incline if 6 for 4 minutes and 4 for 2 minutes for 20 minutes.
I hardly break sweat or do any peak cardio on my Fit bit !
I don’t feel challenged the same as I do when running but I don’t want to start any impact work until I see my Physio on Tuesday
My purely unscientific, non-medical and based on my own experience, is that when I was injured shortly after three weeks of consolidation (in 2018), I stopped for five weeks . On going back my first run was 10 minutes around the park, next 15 mins and then 20. I stayed at 20 for a while. What I think I should have done is the ten minutes and then walked for another 20 minutes to keep the 30 minutes of exercise in my head and muscle memory. The longest time I've had off since then is 12 weeks when I broke my toes in 2019. I started back with a gentle 20 minute run. Surprisingly, I'd not lost a great deal of fitness or stamina. I'm in my fifties too, btw
Thanks. So I went to the gym on Friday and worked with a personal trainer. She’s suggested walking on an incline if 6 for 4 minutes and 4 for 2 minutes for 20 minutes.I hardly break sweat or do any peak cardio on my Fit bit ! I don’t feel challenged the same as I do when running but I don’t want to start any impact work until I see my Physio on Tuesday
I had a few stints on the injury couch, so I’ve started quite a few times from scratch again. But using different plans makes that journey actually quite exciting.
Here is a post I put together of different cone-back plans, just in case this is of interest:
healthunlocked.com/bridgeto...
Thanks for this. Unfortunately I didn’t get very far when I tried to run this week. I felt the same adductor pain so stopped immediately. Having seen the Physio she confirmed my hamstring is still really tight and glutes still need strengthening. More exercises and another 3 weeks just walking 🚶♀️
Bummer.
We do have a walking forum, just in case this is of interest. healthunlocked.com/active10
And of course a Strength & Flex Forum at healthunlocked.com/strength... where we are doing a daily Pilates challenge at the moment.
Wishing you healing and fun walks!
Thanks. I go to a Pilates class once a week. I find it very helpful for my core and horse riding but that’s taken a bit of a back seat too just now !
I had exactly this problem in May 2021. My left hamstring was tight and painful. I had to abandon a run because of this.
Following that incident I had this "pulling" feeling in the right area of my groin. I went to a physio as a precautionary measure who diagnosed that I was overcompensating and using the adductor muscle on that side because my glutes and lower back muscles were too tight from decades of desk work.
I was told to make friends with the foam roller, do particular exercises, etc. but didn't have to stop running.
I get a feeling your problem was more advanced than mine.
I’ve just started using the foam roller and have some extra glute strengthening exercises. Luckily I can still do a bit of cardio now on the cross trainer. I also do a weekly Pilates class and swim. I’m sure there are people worse off than me so I feel a bit guilty moaning !!
Retirement
Is walking on off days cheating?
Week 5 Mental Block
Is it a bad idea to miss a rest day?
2 weeks off! 
