I’ve had a back injury from a trip and can’t run atm. I’m finding it’s really affecting my mental health. How do I deal with this?

[G0easymom]

I’ve been doing c25k for 18 months now and really enjoy it . Running helps me to feel good and ‘resets’ my brain and body . It also helps with menopausal joint pain. I’ve not run now for more than three weeks due to lower back pain . I’ve seen my physio who has given me some stretches to strengthen my core and lower back but progress is slow. I’m finding not being able to run is affecting my mood and I’m starting to feel quite low. Any ideas on how to deal with this please ?

[Annieapple Administrator Graduate]

🍏so so sorry to hear this. There’s nothing worse than being on the injury couch when running has become part of our lives and well being. The next best thing to running is walking if you can manage them. Do you have Active 10 downloaded on your phone?

Hopefully with the help of your physio & doing the prescribed exercises will have you back running soon but those runs will wait! I am going to pop a link on to our walking group that you may like to explore.

Let us know how you get on! 🤗

healthunlocked.com/active10

[G0easymom in reply to Annieapple]

Hi Annieapple thank you for this . I’ve downloaded and will start with tomorrow’s walk. I have a dog so do lots of walking with her but it tends to be an amble rather than anything else! I appreciate your input and I think if I try changing things up it will help me . Will let you know x

[Annieapple Administrator Graduate in reply to G0easymom]

🍏 Aah love that you have a dog for company!! Xx

[Sandraj39 Graduate]

I totally understand - having recently returned to running following injury. I really missed my running too and felt this affect me mentally as time ticked by. 😕 Great advice above re walking however, I tried to get out as much as I could.

The other thing I always find when I’m injured (gosh, that sounds like I’m always on the injury couch, which isn’t true!🤣) is that I end up looking/buying new running gear! All part of the road to recovery!🤣😉

Hope your back improves soon and you can get back out there again.🙂

[G0easymom in reply to Sandraj39]

Hi Sandraj39, thank you and good idea looking at new gear... as its an investment in something I'm going to go back to. This is a good frame on it as I was starting to think this was the end of my running journey. I'll start browsing x

[Madwife60 Graduate]

sorry to hear you are injured - back pain is awful. Keep up the stretches etc and maybe some Qi Gong or yoga would help

Maybe when you are walking do a modified week C25K but walking at speed intermittently mixed with slower pace - start at week 1 and see how it feels. A new “walking “ playlist instead of a running one might make it feel more structured

Good luck and get well soon

[sTrongFuse Graduate]

I can totally relate having only just returned to running last week after 6 months off resulting from long covid.

When you rely on running for your mental health, any prolonged absence knocks you for 6. My mental health took a pounding.

For me, meditation helps a lot. Also, as others have said, try getting out and walking. It's not quite as good, I find, but it helps and, importantly, it helps keep the muscles working too.

Many years ago, when recovering from injury, my physio came up with what she called Couch to C25K where I slowly built up to being able to do the week 1 runs. I can't remember the details but essentially it was doing 30 second intervals, starting at 5 and slowly building up to 10, then moving to 45 second intervals, before moving up to 60 seconds. So thing like that may also help ease you back in, but get the advice from your physio first.

[Sheila52]

could you go out walking? Being outside is a huge part of mental well being.

I started swimming when knee trouble hit me and that’s really good too.

[CBDB Graduate]

Sending you over some healing wishes.

Are you aware that we also have a walking forum called Active10 (I believe you already downloaded the app) and a Strength and Flex Forum?

You’ll find a lot of fellow workout buddies, and sharing your journey there might help with keeping your motivation up.

Link to all our forums, including Acyive10 (walking) and S&F (strengthening and flexibility) is here: healthunlocked.com/couchto5...

Joining S&F after graduating from C25k was another game changer for me.

Feel welcomed to hop over! And well done for doing your stretching regularly. Every bit helps!