Getting back into running after an injury - experiences welcome

[BiscuitsAreMyDownfall]

Back in March 2012 I started the C25K. In Sept 2012 I did my first 10K and enjoyed it. I did 6 10Ks in 2013. In April 2014 I did my first half marathon, but my knee hurt in the days after and didn't stop until June.

Anyway knowing I wasn't as fit as I was last year I was put off by running again for a few weeks as I know Im not up to 10K standard any more.

Today I went for a run. 2.1 miles, but I ran at least 2 mins each time and only walked for a minute if I needed to. I was knackered.

Do I need to start C25K again? Or will my running fitness level increase fairly quickly again as Ive only been out 4 months?

Any experience of running (or any exercise) again after an injury.

[LizzieVereker]

I did C25 k last summer and then built up to a 10 k by the New Year, but had a nasty fall and head injury in February, and wasn't able to run for a few weeks. I've just started C25k again, and have finished W3, and I'm finding that starting over suits me, but it's more of a confidence thing since my accident.

It's much easier than it was this time last year, I do feel like I've "got a bit more in the tank" some days IYSWIM. Maybe start again at W4 if you feel able. From one returning runner to another - - enjoy!

[HeySoulSister]

If you've done a HM this year then is start with either 5k runs or 2-3 miles.... Building up

[Suzannewithaplan]

If injured I always find some other form of exercise that doesn't aggravate the injury, that way you don't lose fitness!

[Suzannewithaplan]

Obviously with some injuries that's not possible!

[BlueChampagne]

Tedious though it is, I've found I have to go back quite a long way after injury. It's frustrating when your brain says "but I can do 10k" and your body says "no way"!

Why not start on whatever week about 3km is and see how you get on? The last thing you want to do is to over-do it and bring on another injury.

Good luck!

[BiscuitsAreMyDownfall]

Thats it Blue The knowing that Ive done 10K before, but now I cant. The frustration is what stopped me from starting again sooner.

That would have been a good idea Suzanne except Im past the injury now and need to rebuild my fitness up again.

Just wondering if I will be up to 5K non-stop quicker than when I first took it up 2 and a bit years ago.

[BlueChampagne]

Biscuits I haven't done C25K so am not familiar with the plan, but you may well find you get back to 5k quicker than first off, because you know you can do it. The sooner you start again, the sooner you'll be back up to the distance you want.

[BiscuitsAreMyDownfall]

Well Ive just come back from a 4 mile run and certainly didn't feel any less fit than what I did a few months ago so I guess Im back up to 5K now, just need to get back up to 10K which I think will be easy to do.

Just need to lose the 10lbs Ive put back on in the last 4 months (not that the biscuits and cakes etc have anything to do with it)

[eurochick]

You should find that your fitness comes back pretty quickly. I personally wouldn't bother going back to c25k.

[BiscuitsAreMyDownfall]

I did weeks 3 & 4, but just 2 runs instead of 3. I also went to the gym for my 3rd weekly workout instead.Not going to bother downloading weeks 5 onwards.