Injured

[Kid_A]

Hello everyone.

I was going to start week 8 yesterday evening but whilst at the gym I have injured my lower back, just a muscle strain but it’s quite painful.

I think I should probably rest for this week until it’s not sore anymore. Hopefully it’s not longer than that but my question is; Should I jump straight back to where I left off? Week 8 is 3 x 28min runs or should I go back a couple of weeks? I really don’t know what would be best. It’s very annoying as it was going so well.

[MissUnderstanding Administrator]

How frustrating for you! I hope it settles quickly. There’s no definitive answer, beyond don’t run until it’s healed, stop it you get any pain and listen to your body. When I’ve come back from injury or illness, I’ve set out for a gentle 15-20 min (max) jog (with mental permission to cut short if needed) and see how it goes. That will give you some useful information to decide where’s best to pick up from. Erring on the side of caution is usually best-there’s no rush to finish the programme and time spent recovering properly is absolutely worth it in the long run.

Good luck with the recovery ❤️‍🩹

[Kid_A Graduate in reply to MissUnderstanding]

Thank you, I’m hoping it won’t last too long 🤞

That’s a good idea too about the 15min run. I will do that and see how I get on and make a decision from there.

It’s just so frustrating as I was close to completing it without any issues but never mind. You’re right, proper recovery is important and then I’ll go from there!

Thanks for the advice 🙂

[MissUnderstanding Administrator in reply to Kid_A]

The longer I’ve run and the more runners I’ve talked to, the more I’ve realised that injuries, niggles and setbacks are a standard part of the process! It’s a pain but they can make you a stronger and more resilient runner if you respond well to them. Totally get the frustration though! It will make finishing the program feel extra sweet when it comes along,

[drl212 Graduate]

Agree with the advice given!! Take a break, do a tester, and then guage where you are. As I tell my uni students, 'live happens'. Be prepared for that and get back to business when you can succeed. Don't set yourself up for failure.

[Annieapple Graduate]

🍏Usual excellent advice given from MissUnderstanding I do feel for you in that this is happening so close to the end but those runs will definitely wait!! We will be waiting in the wings to cheer you on again. 🙌👍

[Gthants]

I know yours is a muscular injury, but it was a slipped disc that (4 months later) got me onto C25K in the first place. I followed physio advice and built up strength before trying to run; then on his advice I started C25K (and kept up the other exercises). When I got a muscle injury after graduation and just as I had started slightly longer runs, I saw a different physio. She told me to rest for six weeks and then start very, very slowly for short runs. Frustrating, but it allowed me to build back up.

I think the lesson is to listen to (expert) advice and build back slowly. When you try to run again, run with no thought of C25K, but just for a loosening jog. See how you feel, and see how you feel the next day. If all is well after a loosener or two, then there's really no harm in re-doing C25K from a week or two earlier - the running will only make you stronger in the long term. And at your age and those weeks behind you, you won't lose conditioning in such a short time.

Good luck!

[Kid_A Graduate]

Thank you for the replies. This is actually a very strange injury that doesn’t seem to be as bad as I first thought… the pain comes and goes. So last night I decided to try the run and I ended up completing it with no pain or problems 🤷‍♂️

I’ve woken up today a little less sore than yesterday so I’m just going to see how it goes. I have this day to rest before the next run anyway which will help. I’ll see how I feel tomorrow before making a decision on run 2.

But again, thanks for all the advice. I’ve realised it’s not the end of the world if I have to wait.