2nd timers - extra runs?

[Kauyak]

I completed c25k some time ago and after covid tried running again. I found I couldn't run for long at a time and settled into running/walking as it suited. I'd like to get back to continuous running again. I have re-started now from the beginning and am on week 3. It's going well. My question concerns doing a bit extra. Should I stick rigidly to the plan or - if I feel like it- occasionally do more?

[Instructor57 Graduate]

Great you are getting back into it again , well done .I think your decision to start again from the beginning was probably a good decision .

You know the programme works as you have done it before .

So personally I wouldn't compromise that by adding more and putting yourself at more risk of injury!

If you stick to the programme your patience will pay you back .

Become the best runner you can by taking your time and rebuilding your strength, stamina and resistance to injury slowly.

I'm hoping to do the same in the next few weeks .

[Kauyak Graduate in reply to Instructor57]

Thank you. It's what I suspected and I will be patient. Good luck with your own journey

[Oldfloss Administrator Graduate in reply to Kauyak]

I agree with Instructor57 stick with it, steady and slow and enjoy this second time around.. Many of us have been where you are and the best tip I would give is. just go with it...think of the plan as a familiar friend... enjoy!

[Kauyak Graduate in reply to Oldfloss]

I will. Thank you.

[backintime Graduate]

my advice (I'm repeating too) is to stick to the plan, it prevents injury - you might feel that you can do more but it's not sure that your muscles and tendons agree with your head.

of course, it depends how long you've been out.

I'm speeding it up slightly by running every other day, so instead of 3 runs per week, I'm getting 7 every two weeks, so far so good

if you have energy to burn, you can always do some strengthening exercises, bike ride, go swimming or a long walk....

just my 2 cents

[Kauyak Graduate in reply to backintime]

2 cents of good sense. Thank you

[MissUnderstanding Administrator Graduate]

Poor you-covid can be absolutely miserable and it can knock people for six. Glad you’re on your way back up again now.

You’re not quite in the same position as a new runner and it sounds like you’ve still kept up your runs, just with walk breaks? What’s your run/walk pattern been like recently before starting c25k again?

For a slightly different perspective, when I’ve come back from illness or injury, I haven’t used couch to 5k at all. I just did continuous runs and slowly extended the length of them over time. I don’t think there’s necessarily a hard and fast answer here, and different things might suit different people best. The main thing is to take it slowly and not to increase your run volume too quickly. I was careful to stay within a maximum increase of 10% each week which is what often seems to be recommended as a sensible limit. I guess the big advantage of following couch to 5k again is that it’s all there for you to follow, and if I was doing that I wouldn’t go beyond what was written. I’ve found it a little frustrating to cut my runs shorter when I’ve been feeling good lately but I know long term that’s the best thing to do.

Really good luck to you 🏃‍♀️🏃‍♀️🏃‍♀️

[Kauyak Graduate in reply to MissUnderstanding]

Thank you for your response. After covid I ran for possibly half kilometre before walking and kept that up - run/walk for about 3.5k. The longest continuous run about 1k.Following the plan does make it easier as there is encouragement too to keep going. I think I will keep going with the plan and walk/swim/aquasize to top up my exercise. Onwards and upwards!

[MissUnderstanding Administrator Graduate in reply to Kauyak]

Sounds like a great plan! Would love to hear how you get on. Onwards and upwards indeed! 🏃‍♀️💪❤️