A good programme to get back into running?

[Dogbash]

Hi all, I was doing regular park runs a couple of years ago and running the odd 10k as well. In the end I stopped as I kept getting hip pains. I'm only 31 so hopefully this wasn't joint related, I think it was probably caused by pushing myself too hard and moving up in distance too quickly.

I want to get back into it again but this time I want to make sure I do it properly and build the muscles and tendons up slowly so I dont end up with the same pains again. I've had a look at couch to 5k but I'm not sure if this is too slow for me, I could still run 5k now but I am conscious that although my lung capacity is good the muscles and tendons arent developed/strong enough. Are there any plans out there which will help me get back into it again without injuring myself?

Andrew

[JapanRed]

Given your age the hip pain is unlikely to be mechanical. Much more likely ligamentous or other soft tissue.

You don’t need a plan you just need to go steady. I’m sure you could run 5km already but your ligaments won’t thank you for it. Start slow.

Start off with 2 runs a week. 2km each time.
Following week do 3km each.
Then increase like this.

If you get ANY twinges that don’t feel right drop back to what you did the week before. DONT push it too hard too fast.

It won’t take you long to build back up. I’ve had to have 6 months off running completely due to tendinitis in my knee. My own fault - kept running through a “twinge” when I should’ve stopped. Only been back to parkrun since 8th Jan but so far so good.

Slow and steady are the main rules. The only other rule is let pain be the guide. If it hurts when running or the next day you’ve don’t too much (I don’t mean muscular DOMS ache, but those actual pains that signify you’ve twinged something).

Best of luck

[C0ffin D0dger]

Dogbash said:

I've had a look at couch to 5k but I'm not sure if this is too slow for me, I could still run 5k now but I am conscious that although my lung capacity is good the muscles and tendons arent developed/strong enough.

Slow's good though for building yourself up, it's only 9 weeks, okay you'll probably find the first few easy but your body will thank you for it in the long term.

Do that, give it a month or two doing 3 x 30 minute runs a week, and then do this https://www.active.com/mobile/5k-to-10k-app

Should be good for you first 10k event August / September

[Tiggsy]

Just posted on the other running thread.....I got to 23 stone with any occasional run causing sore knees, shins, hips or all three! I switched to barefoot shoes/style and (after some crazy calf soreness as things adjusted) got down to 21m 5k's and havent had running pain in years now.

[frisbee]

I started running again at Christmas. I cycle, so distance and speed aren't limited by my fitness but lack of adaption for running.

I'm limiting myself to 5-6km a few times of week and reigning myself back quite a bit, which still seems to be about 8min/mile.

I'll probably stick at this level for a few months.