Starting again after injury

[Eyres28]

I graduated c25k some time ago and then carried on running 5k at least 3 times a week. Haven't run since beginning of September as I had injured my right knee. Not had it looked at but knee felt stiff and painful when bending and walking up hill or stairs particularly on the inner part of my knee. Feels 95 % healed so planning on running next week. Where should I start. Back at week 1 after 7 weeks off?

[sTrongFuse Graduate]

I would suggest that going back to the start is the sensible approach. Typically, your fitness begins to decrease after about 2 weeks off, so you won't be at the level you were before you injured yourself.

If W1R1 seems too easy when you try it, maybe jump to W2 for your next run. Just don't try to push to far ahead as that increases the risk of your injury flaring up again and setting you back even further.

[AlMorr Ambassador Graduate]

Go back to week 1 and see how it goes, run slowly, if that run is OK go on to run 1 of week 2 a few days later, then run, run 1 of week 3 and so on, have a few days off between the runs, I don't think that you need to completely do the whole course again hence each run of every week every 2 or 3 days.

[Annieapple Administrator Graduate]

🍏 Excellent advice already given but just to add you may want to look at this post

healthunlocked.com/strength...

[Oldfloss Administrator Graduate]

I would... i did after six weeks off... I am back up to Week 5...Run 3...Slow and steady, it is like running with familiar friend....or as our running friend Curlygurly2 said to me... like slipping on a favourite old cardigan!

Just take it gently. listen to your body and do please, take a look at some of the knee exercises on the Strength and Flex Forum... keeping those running legs comfortable and strong!