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Physio suggested a straight up 5k run at a relatively easy pace and listen to the body.
5km at 5:30m/km Saturday, and zero pain during/after, at last! Will do same again Wednesday and Saturday, and look to start building volume in small increments next week.
Have to do some calf/hamstring/core s&c twice a week from now on to prevent it happening again.
Colm89
Yes
Ask physio, but something like a run walk for a start.
30s run 30s walk x 5
2 mins rest
Repeat twice
Finished
It will feel like a waste of time, but the point is to do a tiny bit of running with lots of gaps so you can feel how your body is taking it. And stop if anything feels unhappy
Increase this over a couple of weeks
Just IMO but an opinion formed through years of stop/start and reoccurring injuries!