Help!

[Sammyyy]

Hi, I have just returned from a wonderful holiday in New Zealand for the whole of March. No running, but very active days.

I was so look forward to getting back to running, I ran for 20 minutes ( I usually run for 30) to ease myself back into it, felt really good, nice easy pace.

However the following day my front of my thighs really ached, so obviously rested , now it is 2nd day post run & legs still achy in different places.

Should I be doing shorter runs to get back into it?

Any helpful advice would be welcome

Thankyou

[Jancanrunagain Graduate]

One of the great pieces of advice to re-condition is to try some of the biggest runs in the earliest weeks to see how you feel, and if that's fine move on a week, next time out. If you used to run every other day it could be that the 20 minutes was just a bit too much after a month off

You could try W6 R1 which is 5 mins run, 3 walk, 8 mins run, 3 mins walk and 5 mins run. That gives you 18 minutes in intervals, which may be a bit kinder.

Only you know how you recover normally, but if generally you were okay running very other day it sounds as though you may have slightly overdone it. But we learn something from every run, so it's all good experience.

[Sammyyy Graduate in reply to Jancanrunagain]

Thankyou for your advice, yes my next run will be a bit of jeffing

[Oldfloss Administrator Graduate]

You checked it all out and your body answered... get a tad more support exercise in maybe.. maybe as Jancanrunagain suggests, ease in gently.

Lots of exercises for those aching thighs. Pop across to the S and F forum.. and then just head out for a few gentle runs.. no distance or time in mind... give that body time to readjust to being back home

[Sammyyy Graduate in reply to Oldfloss]

Thankyou Oldfloss, yes I’m hoping to start sone strength building exercises but I had 2 vaccine injections also, arms are a bit red & inflamed, but I’ll get there!

[CBDB Ambassador]

Shorter runs or jeffing runs to get back into the swing if things is never a bad idea. For other advice, I’d suggest to not forget to do a bit of Strength & Flex work, so as Oldfloss has mentioned, I also think being part of our S&F community over at healthunlocked.com/strength... is never a bad idea.

[Sammyyy Graduate in reply to CBDB]

Thankyou, he’s Jeffing & S&F are on my agenda now

[MissUnderstanding Administrator]

Isn’t it always a bit like that coming back after a break? That’s my experience-my muscles are a bit sore after the first few runs and then I’m back in the swing of things.

Personally, I’d be reminding myself not to overthink a bit of aching after the first run back. It’s easy to forget what it’s like starting off when you’re a little out of the regular habit. You know your body best but that just sounds normal to me!

There’s no set formula for coming back after a break. I usually do what you do-15/20 minute runs for a bit and then build back. I find walking on non-run days really helps with stiffness, and stretchy yoga is great for post run aches.

Now the first one is done, you’re on your way back to where you want to be. The next run may well feel better. Really good luck to you!

[nowster Graduate]

Don't forget that you've also been in a cramped aircraft seat for the best part of a day.

[Sammyyy Graduate in reply to nowster]

A very long flight, yes!

[Pinkfairy1]

I’m in a kind of similar boat myself in that I had a month of with the most horrible virus. I’ve been comfortably running 5K for around 3 years 2/3 times a week (possibly more 2 than 3 due to laziness!).

I decided to just go out and run my usual 5K and it was tough!! I managed with no ailments other than a bruised ego for how slow I was compared to normal (but ultimately who cares as I’m not running a marathon!). Stretched off and next day muscles were tender - not badly but clearly they were saying hello again! Went again 2 days later and legs felt a little weak but again, made it round fine. Mental effort was tough as everything was screaming at me to stop but I carried on through it and second half of that run was a bit better, felt a bit better anyway.

I’ve no idea if I’m doing the right thing but am hoping that since I can manage the 5K, I will just build my pace back up over time and also not feel like I’m blowing out my backside……

[Sammyyy Graduate in reply to Pinkfairy1]

Hi, yes I also thought I’d be fine if missed a month of running! But I’m following the advice on here and Jeffing a bit going back to the Couch to 5K week 5 & 8, improving, keep going!