Help

[Piglet7969]

Morning wise people on line.

I haven't been able to run since GNR due to ankle injury, seems to be pain free now, planning to have a few more days off, how badly will my stamina levels have suffered. Worried it'll be like starting all over again.

TIA x

[roseabi Ultramarathon]

Hi! Sorry to hear about your injury, very wise of you to rest it.

With about three weeks off running (if I read your post correctly) you may find that it feels like hard work when you run again, but there's not reason to start from scratch!

For your first runs I recommend that you set out without expectations, just run and see how it feels. Set yourself an easily achieveable target, say 2 km - I think it's helpful to hit a target and stop, especially after an injury. But check in with how you feel - you may well sense that you could have gone further, and so on the next run (after at least a day's rest) plan 3 or 4 km and see how you get on with that. Build back up to 21 km over several weeks - there's really no rush!

Additionally, you could consider getting yourself into the cross-training habit (swimming, cycling, yoga etc.), and particularly adding in some strength work. This may help you avoid injury, and will certainly help you maintain fitness if you can't run.

Good luck xx