Injury (non-running) halfway through C25K

[Pleasedontdothat]

I was just about to start week 5 of C25K this weekend but had my first fall of a horse in about 40 years on Friday and it turns out I don’t bounce as well now I’m in my 50s

I’ve twisted my ankle quite badly - it’s swollen compared to the other one and is particularly painful when I flex it so running is obviously not happening. I’ve iced it, elevated it and compressed it so I think it will be better soon

However when I start running again do I go straight into week 5 or should I go back a week or two to set myself up again? Everything so far has been pretty easy and I’ve not struggled with any of the sessions but I don’t want to overdo things and cause more problems further down the line

I wouldn’t plan it. When you are sure your ankle is right I would go out for a test run. Just see how it feels and plan from that. If it’s been quite easy for you then it won’t take you long to get back into it.

Id repeat week 4

I'd do a test run. I hurt my foot a while ago and couldn't run for 6 weeks. I was desperate to get back running but equally scared I might injure myself more. I think I tested it with a longish walk and when that was ok did a 2-3 km run and then gradually increased .

Thanks - a test run sounds like a good idea

I’d consider going back a week or two, once you’re feeling ready to start out. Week 5 progresses very quickly from what I remember and I repeated it a few times.