post virus recovery

[Pinkfairy1]

Having completed couch to 5K about 3/4 years ago and continued running 5K 2/3 times a week for fitness, I’ve had to have a month off due to a very evil virus which completely knocked me for 6. I did manage a daily walk during my illness in between lying on the couch ironically as that was all I was capable of doing. I had antibiotics for a cough.

Anyway despite reading that you ought to get back gradually, I decided to run my usual 5K route for my first run. I made it round, it was a huge mental effort but I managed without dying or anything bad happening - no stitches or pains. I was much slower than usual obviously, which makes me sad but it’s to be expected. Next day my muscles in my legs were tender - saying hello again. Nothing awful, just that exercisey stretchy feeling. So I went again today, 2 days later.

My plan is sort of just to keep running 5K since I clearly can manage and hope that it gets easier and I regain my pace and fitness over time but I have no idea if that’s the right thing to do or not! I plan to probably run 3 times a week - Tuesday, Friday, Sunday work well.

However I’d welcome any advice or tips on if what I’m doing is “right” or sensible or how to know if it’s the best thing to do or not??

[MintT Graduate]

I’m so sorry to hear about the virus, sounds absolutely horrible and a real knock for six!

I don’t feel equipped to advise you other than to say listen to your body.

It sounds as if has had to deal with a lot recently and whether we like it or not, that’s the reality!

I know from personal experience that if I push myself too hard and too quickly (and I have a tendency to do that!) I pay the price!

Not much help, I know, but I am wondering, if you are posing the question you are questioning your judgement? If that’s the case, I’d say listen

Others on here have a lot more experience than me but whatever you decide may the running remain enjoyable

[Pinkfairy1 in reply to MintT]

Thank you so much. I always lack confidence in my own decisions and question myself about whether I’m doing the right thing! Just never want to do the wrong thing and suffer/set myself back!

I’ve given myself 2 days off but kept active (climbed up a hill today which was pretty tough!) so will try another run tomorrow but maybe a different flatter route.

Thanks so much.

[CBDB Ambassador]

So sorry to hear about your stint on the injury couch. It sounds like a frustrating time.

We are all different, our bodies handle illness and exercise differently.

However, if I were in your position, I would scale back much more substantially.

I’ve also had 4 weeks off from running here and there, through illness or injury, but always have scaled back considerably and took the opportunity to reconnect with a new C25k journey. (There are quicker ones, e.g. 6-week ones, for instance)

So I would take a very conservative stance on your training back up. What this looks like for you, only you will know but listening to your body is really important.

My last C25k journey was using a 6-week plan, see healthunlocked.com/bridgeto...

Hope this helps. Be patient as your legs gain back strength. And keep it slow and steady. Sending you loads of patience and running joy! Happy running!

[Pinkfairy1 in reply to CBDB]

Thank you so much. I’m not very good at scaling back, as you’ve probably gathered! I always push myself and my runs are never ever at conversational pace, which I know is recommended.

I walk everywhere and did keep walking through illness, which probably didn’t help my recovery!

I’ll take a look at the other programmes on here and also maybe try some strengthening exercises. I know i didn’t give myself long enough between the first 2 runs since one was afternoon and the other was early morning 2 days later so wasn’t even 48 hours between them! My legs feel much better now however so hopefully just need time to readjust. It’s more my breathing/actual fitness I think that’s suffered, which I really saw today with a hill climb!!

I appreciate your advice. Thank you so much.

[Cmoi Graduate]

I had several chest infections and then Covid last year, and found the repeated enforced breaks from running very frustrating. So I can empathise with your situation.

However, despite generally running rather more than 15k a week before getting ill, I didn't try to go back to where I'd been imediately. If I'd tried three 5ks a week right away I'd have ended up bored out of my tiny mind, exhausted, and probably injured into the bargain.

Personally I'd be varying my runs and building back gradually. Even marathon training plans include shorter runs and lots of easy-paced ones.

[Pinkfairy1 in reply to Cmoi]

Thank you, you’re so right!! I don’t really know what I was/am thinking that I can just jump right back in to what I did before, infact more because I really had gone down to 2 runs as week over winter. When you state in in black and white like that it sounds crazy!! Which is what I needed to hear to give myself “permission” to take it easier!

It is very frustrating and I just hate that I’ve been set back! I just run for fitness - because I know it’s good for my body and it also helps to clear a busy head. It was probably getting a bit “samey” so maybe I should use this enforced set back as an opportunity to explore other options for my running. Maybe slowing down but increasing distance for example because I tend to run faster to get it done rather than for enjoyment.

I appreciate your advice. Thank you so much.

[Cmoi Graduate in reply to Pinkfairy1]

Thank you for responding so positively!

Another thought : you say "my runs are never ever at conversational pace" and "I tend to run faster to get it done rather than for enjoyment."

Always pushing yourself is more likely to leave you disillusioned and/or injured than to benefit you. If every run feels like "Urgh not fun but must do 5k or it's not a proper run must go faster to get it over with" I'm guessing that you might find it more enjoyable if you slowed down to a comfortable pace for you.

Don't forget, either, that you don't have to run at least 30 minutes or 5k for a run to count. It's perfectly valid to go out and run for 15 minutes, or 2k, or whatever.

If you do want to increase running time and distance at some point in the future, maybe take a look at the Magic Plan on the Bridge to 10K forum. There's a version for getting to 60 minutes, and one for getting to 10k.

Lots more info about Bridge to 10k here: healthunlocked.com/bridgeto...