Getting back into it

slingerz

i've been out of running with injury for 12 months and i want to get back into it really as part of a weight less health improvement lifestyle change.

i can run 5k in approx 30 mins at present and the best i had ran 5k previously was 26 mins.

when i ran 5k recently it took a big toll on me as i would imagine my body isnt used to that effort.

What is the best way to approx running again? I was thinking of getting 3 runs in a week, maybe 2 runs at 3K and 1 at 5K a week for a couple of weeks until i get stronger? A Tuesday/Thursday/Saturday type of routine maybe? i wouldnt want to be running them at a pace or anything moreso to complete the distance until i get comfortable covering a 5k distance. I live near a parkrun and would like to get that done every saturday and see ymself improving at that over time time. i know that time improvements would come with a focused training but i think regular running would improve me for a start

i would like to be able to partake in races up to a distance of 10K in time but initially it would be 5K anyway as we have a few of tehse locally over the summer!

all advice welcome

RoyMcC

Sounds like you have a reasonable plan. Three short-ish runs per week will build up your running muscles again slowly and ought not to invite further injury. Don't be afraid to throw the odd walk break in.

I'm assuming your injury wasn't running related or you'd of course need to take that factor into account.

It's almost too obvious that weight loss (assuming you're overweight) will make the process way easier and more enjoyable. Don't cut down on food, just eat more of the better stuff and less crap.

Good luck.

slingerz

RoyMcC wrote: »

Sounds like you have a reasonable plan. Three short-ish runs per week will build up your running muscles again slowly and ought not to invite further injury. Don't be afraid to throw the odd walk break in.

I'm assuming your injury wasn't running related or you'd of course need to take that factor into account.

It's almost too obvious that weight loss (assuming you're overweight) will make the process way easier and more enjoyable. Don't cut down on food, just eat more of the better stuff and less crap.

Good luck.

I dont think i can put it down as running related but it was impacting on it. I have been doing strenght training with the past couple of months so i want to push that on now with adding some runs to it

libelula

Would you do a couch 2 5k programme, maybe even start a few weeks in?
Something like that would build up your distance and strength steadily without fear of you overdoing it and re-injuring yourself.

Fair play on making the decision to get fit again, it takes guts to get over that hurdle

slingerz

libelula wrote: »

Would you do a couch 2 5k programme, maybe even start a few weeks in?
Something like that would build up your distance and strength steadily without fear of you overdoing it and re-injuring yourself.

Fair play on making the decision to get fit again, it takes guts to get over that hurdle

cheers!

tbh i find the c25k a bit pedestrian as i know i can cover the distance its just upping the pace thats holding me back and making the muscles ache causing me to feel puffed and blow up

libelula

slingerz wrote: »

cheers!

tbh i find the c25k a bit pedestrian as i know i can cover the distance its just upping the pace thats holding me back and making the muscles ache causing me to feel puffed and blow up

That's fair enough!
Keep plugging away at what you're doing so, make sure you're well hydrated and stretch after every run. A dip in the sea or even an epsom salts bath are great if you feel the legs aching and giving out to you.