Not sure where to start (literally)...

[pinkhat]

Forgive me, fellow C25Kers, I have sinned, it's been 4 weeks since my last runs and I've done next to no exercise in between.

Just to explain, it had all been going so incredibly well. I only had W9R3 to do, I'd counted an amazing run-affirming 5k parkrun as my W9R2, then I went on holiday (skiing, which taught me that at 50, I should be starting to accept there are somethings beyond my capabilities to learn!) and did something nasty to my knee that meant I couldn't put much weight on my right leg, especially going upstairs.

Now, I know an injury always gets a bit sympathy on this forum but don't heap it on as I have not been sensible and substituted any alternative exercise in the meantime, although work & my role as chief cook & bottle washer, and taxi driver, to my four offspring, have got in the way a bit. However, we've all got busy lives so that's only mitigation not justification for my inaction.

So, my dilemma now is: where do I start? Any advice based on experience out there?

[Mitts Graduate]

Having done the wrong thing with a knee injury last autumn (ie ignoring it and trying to run anyway) I'm probably a bit over cautious but it's only now I'm starting to feel anything like I did on graduation.

Is your knee still painful? At any time? If so I'd go and see a sports physio and get some proper advice. If not, do the usual exercises and stretches and try a five minute run. If your knee's happy about that (I always found it was the next day when mine really complained) you can build up, do some intervals until you can run 20 mins and take it from there. If you're okay I don't think you need to repeat the entire programme from week 5, just increase your time bit by bit.

If your knee's not happy with 5 minutes, again, see a sports physio.

Starting out slowly won't hurt you, but doing too much too soon might.

I know what you mean about the skiing. I live in Switzerland and I can't ski, tried it many years ago but the sight of all these tots whizzing about, some of them still young enough to have dummies in their mouths, kind of put me off...

[pinkhat Graduate]

Thanks Mitts. No, my knee is no longer painful all the time and I'm finding when I walk it does ease up after a few minutes. So, I think I'll give your advice a go and see how I get on. We have a great sports physio in our area that I've used in the past (got me through double knee surgery three years ago) - however, I'm my own worst enemy as I know the first thing he'll ask us if I'm still doing my core/quads/glute/adductor exercises on a regular routine (eh, that would be "no"). It's always a long steep climb when you've slipped down the slippery slope!

And I know exactly what you mean by skiing toddlers, I think it's easy for them as they're bendy so less likely to break when they fall!