Back to running after 6 weeks off

Lizzypb88
Lizzypb88 Posts: 367 Member
edited November 28 in Fitness and Exercise
I’ve fallen off the wagon with running, had an injury, then my child was very sick, I went off diet and gained 10 pounds back... and I felt too ashamed to go running.
But now I’m really missing it, especially as my stress relief! I’m up to 200 pounds now so I’m not fit, but as of 6 weeks ago, I made sure to exercise 3x a week, and 2-3x a week of that was running 2-3mi with a 1min walk break in between.... I have never had more than 2 weeks off in the last 2 years since I began running, so I’m concerned as to how to start back up tonight, anyone have some kind of guidance since I’ve only been running for 2 years? Walk breaks every half a mile?
I tend to push myself past my breaking point sometimes, so any ideas on how to start off easy without getting carried away, I’d appreciate thanks!

*i know with only a few miles a few times a week seems small but I was pretty conditioned to it so please know I started running at a much higher weight, no insults on my small mileage

Replies

  • PaytraB
    PaytraB Posts: 2,360 Member
    I once stopped running for 6 weeks, too. I had no reason. I went for a run, then didn't for 6 weeks. Then I ran again. All without cause or thought. It just happened.
    I suggest you just go out and run; follow your body and see what it can do. Then work out a plan to get back to where you were.
    For example, if on your first run you find that you run a 1/2 mile, walk 2 minutes, etc. Start from there. Run a couple of times with that pattern to get back into the swing of things. Then slowly add a 1/4 mile (or less) to your run sessions; cut back on the walking by 30 seconds when you're ready.
    There's no hurry to getting back to where you were. It's your pace. You can do this.


    *A few miles a few times a week is awesome. Don't let your distance bring you down. It's great distance. Be proud of it. You're doing great.
  • lorrpb
    lorrpb Posts: 11,463 Member
    You could do c210k to work your way back up.
  • jusbowers
    jusbowers Posts: 75 Member
    Another one for starting C25K.

    I use it as my go to rehab runs after more than 4 weeks off due to injury, I normally run 5 X 5k per week x
  • spiriteagle99
    spiriteagle99 Posts: 3,748 Member
    With 6 weeks off, expect it to take 6-12 weeks to get back to where you were before you stopped running. Don't try to push it, because you risk getting injured by pushing your body too hard. Jog slowly, really slowly. Take breaks as you need to. You probably don't need to go back to C25k, but you might want to start with 30 minutes and very gradually build from there.
  • Lizzypb88
    Lizzypb88 Posts: 367 Member
    jusbowers wrote: »
    Another one for starting C25K.

    I use it as my go to rehab runs after more than 4 weeks off due to injury, I normally run 5 X 5k per week x
    jusbowers wrote: »
    Another one for starting C25K.

    I use it as my go to rehab runs after more than 4 weeks off due to injury, I normally run 5 X 5k per week x

    I would hate to do c25k, it took me 12 weeks instead of 8 to complete, I just don’t want to go all the way back down!
  • Lizzypb88
    Lizzypb88 Posts: 367 Member
    lorrpb wrote: »
    You could do c210k to work your way back up.

    Ok I see c210k starts off easier
  • Lizzypb88
    Lizzypb88 Posts: 367 Member
    spiriteagle99 wrote: »
    With 6 weeks off, expect it to take 6-12 weeks to get back to where you were before you stopped running. Don't try to push it, because you risk getting injured by pushing your body too hard. Jog slowly, really slowly. Take breaks as you need to. You probably don't need to go back to C25k, but you might want to start with 30 minutes and very gradually build from there.

    Thanks for the insight, something to keep in mind next time I decide to stop running for so long!
  • capaul42
    capaul42 Posts: 1,390 Member
    You don't have to start c25k over from the start. You already have a base. I'd start at week 4 or 5 and go from there.
  • VUA21
    VUA21 Posts: 2,072 Member
    I had to take time off from working out due to surgery. Once I got the go ahead, I restarted C25K. As I progressed I ended up skipping over some of the weeks because I found my old rythm again. I'm redoing the 10k trainer app now as I'm still not at 100% of where I used to be.
  • Lizzypb88
    Lizzypb88 Posts: 367 Member
    VUA21 wrote: »
    I had to take time off from working out due to surgery. Once I got the go ahead, I restarted C25K. As I progressed I ended up skipping over some of the weeks because I found my old rythm again. I'm redoing the 10k trainer app now as I'm still not at 100% of where I used to be.

    Did you get through it easier the 2nd time? I ran 1.5 miles with 4 wall breaks and it wasn’t enjoyable so I’m thinking for me to enjoy it again is to go back to the beginning again!
  • spiriteagle99
    spiriteagle99 Posts: 3,748 Member
    edited September 2018
    When I have had to start over, it always seemed harder than I remembered, because I unconsciously tried to do the paces I had done before the injury, not the pace I needed to do as an unfit runner. Sometimes it takes a while for running to be fun again. It helps to remove all expectations as to pace and ability. Slow and easy will get you there, but it takes time.
  • juliet3455
    juliet3455 Posts: 3,015 Member
    capaul42 wrote: »
    You don't have to start c25k over from the start. You already have a base. I'd start at week 4 or 5 and go from there.

    @Lizzypb88 When I started running a 1/2 mile was a major accomplishment. Now I avg 100 - 140km / month. A few years ago had a torn calf injury. I used the structure of C25K and B210K as rehab and rebuilding of my pre-injury abilities. Having the structured program can help guide you forward and prevent re-injury, which always takes longer to recover from than the initial injury. You don't have to start at W1D1, try W4 if it's easy jump to W5 etc.
  • hesn92
    hesn92 Posts: 5,966 Member
    I would just do the c25k but start at week 4 or so. That's what I did.
  • Panini911
    Panini911 Posts: 2,325 Member
    edited September 2018
    also depends on the injury.

    i was off 2-3 weeks and doing a very slow progression in (1min run, 1 min walk x5, then x8, then x10 and so on). it's a slooow build back to the 10+k i used to run but i stopped to do injury (not a specific one just my legs/knees said one day "NO MORE!").

    I did a bit too much this weekend (but so worth it!) so will take it easy again, and step back in the "run again" program.

    basically start small, and be aware of you body at all times. if you are feeling sore or off then consider if maybe you are doign too much too soon. Don't build both distance and speed at once.

    Consider looking at time VS distance. like, run 2, walk 1 (or like me, run 1 walk 1) reps.
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