Restarting after injury

[Hamshanks68]

Hi everyone. So, I completed C25K about 2 months ago and then I continued running three times a week for a couple of weeks afterwards. Then I had really painful backache just behind my shoulder blade, I think it was something to do with the way I was holding myself. It was really painful and I lost feeling in some fingers in my left hand.

After about 6 weeks off, I'm beginning to feel human again, so I'm contemplating starting up again. So, my question is, where should I start? Obviously, not from the very start but I don't think I could go for a full 40 minutes in one go.

[AlMorr Ambassador Graduate]

Sorry about your backache Hamshanks68, you don't need to restart C25K at week 1, try week 4 and see how it goes, take the running parts particularly slowly, good luck.

[red_faced_runner Graduate]

I had a similar sounding issue - problems in my neck causing referred nerve pain in my back / shoulder and down my arm. I tried to exercise my way better. It did not work!! Glad you've taken time off to recover. From my experience I would start with just short sessions and as AlMorr says go really really slowly. Good luck!

[Runningphobe Graduate]

I would try week 4 or maybe 5. You're absolutely right not to attempt the full 40 straight away. I made that mistake once after a 6 week gap and it was very disheartening. You'll be amazed how short a time it will seem to complete the programme again. Once, after a longer gap, I did go right back to the beginning, but did only 1 run of each week until I got up to one thst seemed difficult, then I did more repeats. It's all about confidence really.

[Rungranny Graduate]

I've been off for 12 weeks with a torn tendon and I will definitely be starting at the beginning AGAIN!! You could probably start 3- 4 weeks in , but just see how it feels. Maybe repeat those weeks if they feel too much. Worst thing is to start too hard and the injury recurs.

I found because I've done it before it never feels as hard as the first time. You kinda know what to expect. Good luck.

[mrrun Graduate]

l got injured two months into c25k and went again from the very start. I then got injured right at the end, the graduation day. I repeated the entire program, and why not. There will be some time after graduation when you’ll develop running strength and stamina, until then consolidation through repetition is the key.