Running after 2 month injury

[coconut0]

I’m a ‘5k at most’ slow runner. I got injured end of January and went on a trial run yesterday of just 2k to see if my ankle was up to it. It went ok but now I’m wondering whether to increase my run by a half k every few runs as I don’t want to injure it again, or to redo Couch 2 5k? I’m in my early 60s.

What rehab have you done for your ankle, and indeed your whole running "apparatus" (so to speak), from hips through to toes?

Do you do any strength or mobility work as part of your running training?

I'd go back to c25k to ensure you don't overdo it too much

I’m going all sorts of ankle, hamstring and plantar fasciitis exercises

Hi I'm 60s too and had some time out due to injury. Physiotherapist recommended starting c25k from the beginning. It was easy at first and a bit frustrating but I'm glad i followed the advice. I'm a slow runner too but at least we try!!

Sounds good @coconut0 Maybe as you get stronger do some mobility stuff by balancing on a Bosu ball - standing on the flat side, not the curved bit! and then a much trickier balance board or wobble board. Balancing on two feet, then one foot - this will strengthen the small intrinsic muscles in your feet & ankles, and your core!

Or more simply, stand on one leg with your eyes closed. Work up to do more than 15 seconds. You'll feel the way your foot & ankle & core all work together to keep you balanced!