Starting Again!!

[Maggie-Moo]

I completed C25K in January. I managed to run 4.25k in 30 minutes then started having pain in my adductors and ITB. Long story short after the Physio diagnosed a tight hamstring and gave me some exercises I feel ready to start running again. I have horses, do Pilates and swim regularly. Am I mad to go back to running? Should I just stick with short distances? I’m paranoid I get injured again. I always stretch before and after my runs

[Oldfloss Administrator Graduate]

Wonderfully mad..but totally sane!Come back..we are here, the runs are here. You're getting loads of other exercise in to support the running.

Maybe start with a trial jogette..see how everything feels.

No set distance or time. Your body will tell you what to do.

I would advise short, steady distanced for a while and them maybe, moving forward gently,?

So good to have you back!x

[Maggie-Moo Graduate in reply to Oldfloss]

Thanks for your reply. I completed C25K week 2 this afternoon! 🏃‍♀️😀 I’m feeling good and could probably have run for longer but I’m behaving and following the plan! At the moment I’m running on the treadmill. Once I feel fitter I will get back outside in the sunshine ☀️

[Maggie-Moo Graduate in reply to Oldfloss]

I managed my 2nd run of week 4 today! Decided to go inside on the treadmill as my last few outside runs have given me a tight hamstring despite lots of stretches!!

[MissUnderstanding Administrator On a break Graduate]

Hello from a fellow IT band member!! I’m on my way back from IT band problems so everything I’ll share here is based on my personal experience. Not to be taken as gospel, just what’s helped me. You’re absolutely not mad to want to come back to the runs. I was desperate to get going again after my injury. It’s been a bumpy road but things are looking positive now.

First of all, take some time to appreciate that you’re in a great position haven recovered enough to be thinking about running again. That’s a real credit to you and the work you’ve done following your physio’s guidance.

Have you talked to your physio about how to start up again? Mine was brilliant with guidance about whether continuous or couch to 5k ineterval style runs were best. He also was really clear about how much pain was acceptable for how long and when to stop. That helped me be confident in knowing that I wasn’t making anything worse. Alongside the runs, continuing to focus on strength training and stretching is really important for me. Having stronger glutes and hamstrings will help my particular injury stay away.

My warm up has changed now to include specific dynamic movements aimed at getting my glutes to be more active during my runs. Post run stretches also focus more on glutes and hamstrings to stop tightness around them causing pain.

The thing that gave me most hope was a Runner’s World article that had some statistics about recovery from IT band problems. It stated that for an average injury like mine, 100% of people recover after 7-8weeks. That was so reassuring to see. Knowing that I would get better helped so much with staying positive. It randomly arrived in an email at a time when I was feeling particularly fed up. Very well timed! Here’s the link if you wanted to have a look.

runnersworld.com/uk/health/...

I was told that short runs were better than long runs, at least to start with. That would fit with any sensible return to running after a break anyway! The aim is to stop before you get any pain and very slowly increase the length of time you’re running for over time. I was advised that continuous runs were better than intervals but it might be different for you.

Over time, I’ve built back up to longer runs. When I first started, it felt like my body didn’t really belong to me and it was as if everything had been taken apart and put back together without tightening the screws properly! I was very worried before my runs about the pain coming back. It hasn’t been a comfortable time, and there have been a few setbacks on the way but it’s absolutely been worth it.

Really good luck to you! ❤️

[Maggie-Moo Graduate in reply to MissUnderstanding]

Thanks so much for your most helpful post.

I’ve managed to run twice this week. I have restarted C25K at week two. So far so good. I’m taking things really steady and added in aqua fit to help stretch after my second run!!!

[Maggie-Moo Graduate]

Is it detrimental to run two days conservatively? I’m struggling for time this week particularly when it’s so hot!!!

[MissUnderstanding Administrator On a break Graduate in reply to Maggie-Moo]

Yes-this is a big no no to start off with. You don’t want to risk an injury. It’s frustrating but you’d be much better doing some different exercise the day after instead-something some strength, yoga, a swim, walk etc.

[Maggie-Moo Graduate in reply to MissUnderstanding]

I did think it would be a bit stupid. Just trying to fit 3 runs in can be difficult!

[MissUnderstanding Administrator On a break Graduate in reply to Maggie-Moo]

We have absolutely all been there-it’s hard not to let out enthusiasm push us too far, too early! It’s often harder to be sensible and hold ourselves back when we really want to be running every day, all the time! Just remember what it’s like being injured. It’s worth listening to the voices of reason. If you do two runs and cross training session (anything that isn’t running!), that’s still a really great week. It might take you a little longer to finish but that’s better than missing time not able to run at all.

Really good luck to you! Hope you can find something fun to do on your day after your run. I’ll put a little shout out for yoga with Adriene on YouTube. You could pick something that will help with glutes, hips or hamstrings. They were great for me when my IT band injury meant I couldn’t run.

[Maggie-Moo Graduate in reply to MissUnderstanding]

I decided to take a day off. I do a Pilates class on a Monday after work which is great because it’s in the same place as my Physio. I ran yesterday… bit slower than Tuesday but my walk/run average is about 8.25-8.46 per KM (week 3,run 2) Last run 🏃‍♂️ of this week tomorrow. X

[Maggie-Moo Graduate in reply to MissUnderstanding]

Morning. I’m about to start week 5!

I finished week 4 on Monday and then went to Pilates. In hindsight maybe I over done it ! My hamstring is still pretty tight. So do I stretch and go for it or give myself an extra day off ?

[MissUnderstanding Administrator On a break Graduate in reply to Maggie-Moo]

Well done on the completed week and the Pilates! Personally, I’d have a good stretch, set out for a walk in my run kit and see if it eased. Walks often help stiff muscles and are great exercise in their own right. If you feel like running would be good, you could start but I’d be erring on the side of caution and sticking with walking if I wasn’t sure. You know your body best though, and there’s absolutely nothing wrong with taking another rest day.

Have a lovely time whatever you decide to do!

[Maggie-Moo Graduate in reply to MissUnderstanding]

Thanks. It’s going to be an inside session on the treadmill. Unfortunately the weather is horrendous!

[Maggie-Moo Graduate in reply to Maggie-Moo]

Week 5 and my final run of 20 minutes looming. Feeling anxious. Such a jump from run 2 to a full 20 minutes

[MissUnderstanding Administrator On a break Graduate in reply to Maggie-Moo]

It looks like a jump and mentally it is, but physically, you’re ready for it. You’ve done all the runs so far. This is just the next one. Start it with the attitude that you’re just going to give it a go and see what happens, and I bet you’ll surprise yourself.

This might help show that week 5 isn’t quite the step that it initially appears….

healthunlocked.com/couchto5...

Really good luck. That one is often people’s favourite run and a real milestone. If you browse around you may spot a lot of people feel just like you before it so you’re most definitely not alone with nerves. Keep it steady and your legs will carry you through ❤️💪🏃‍♀️