Couch to 5K
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3 weeks off. How should I get back into running

Hi all.

My last run was Boxing Day. I did 10.5k. Then the man flu hit!! It was on my chest and lasted for 10 days. I used the "below the neck" rule. I was just looking forward to going out for a run, when I woke up with a searing pain in my left foot. I could hardly walk, let alone run. Went to my doctor who diagnosed Gout. Never had it before and have no idea what has caused it. Anyway, after another 10 days off running, it is nearly gone.

I haven't had to not run since March so I have really missed it. I don't want to injure myself so has anyone got any advice as to how to get back on the horse so to speak.

4 Replies

From what I've read, I don't think three weeks would have seen much of a reduction in your fitness levels, just go out and see how you get on.


Do a slow easy 5km and see how it goes


Just put your running gear on and take it slow and steady and see how you feel, listen to your body. I hadn't been running for weeks dues to sciatica, then bad weather and then a very lazy holiday so took thing easy. I chose a route that I really enjoy doing too which helped. Hope it goes well for you.


I just had 4 weeks off over christmas and was able to pick up where I left off (running 8km) My legs felt like lead but I made it,was so pleased :) Good luck,just go for it and see how you get on.I was advised on here this break wouldn't affect my stamina levels and they were right :) !!


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