Recently started getting pains in my feet, no swelling, no bruises but really uncomfortable walking for days after a run. Advice?

[Ruutu14]

Just finished C25K, not passed 5m yet

[Coddfish Graduate10]

The first thing to consider is your shoes as it sounds as if you are new to running 30 minutes at a time. How old are your running shoes? Are they right for your gait? Many of us start C25K in shoes we already have without considering whether they provide the right support. Shoes also lose their spring over time, which soon translates into niggles.

[Ruutu14 in reply to Coddfish]

Shoes aren't that old but I suspect a gait analysis will help

[Lysia]

Could be any of a number of reasons. Coddfish has mentioned shoes and gait, very important considerations.

Firstly where do you feel the pain? Heel, arch, middle, outer, etc?

Next, have you increased distance and or running frequency? Doing too much too soon can cause a few issues such as plantar fasciitis or stress fracture in the worst case. Try reducing down and see if it helps. The guide is something like increase no more than 10% every week or so, I think.

[Ruutu14 in reply to Lysia]

Top of the foot, running no more than x3 a week. But I think i need a minimum of 2 days between

[Lysia in reply to Ruutu14]

I had a similar thing. Felt like it was the tendon and eased off after a while. If memory serves it was aggravated after changing my running socks. My usual socks have support in them but I tried a couple of runs in compression socks with no arch support. I really didn't appreciate how supportive the socks were.

So hopefully as suggested in the other comments it is a simple shoe related matter.

[Millsie-J]

Where do they hurt?

[Ruutu14 in reply to Millsie-J]

Top of the foot on the left side, top right on the right side

[Millsie-J in reply to Ruutu14]

That could be a lacing issue. Have a look at this link for alternatives.

runrepeat.com/top-10-runnin...

Definitely worth a try, now you are running longer your feet need extra room.

[GoGo_JoJo Graduate10]

Top of the foot would certainly indicate laces but I wonder about sizing altogether.

Measure your feet in cm. Make a mark on a piece of paper at the top of your longest toe and behind your heel. Measure this length at the longest point. Do this for both feet and use the longest measurement. Check this measurement against the consumer size chart for your brand. You'll see that the Chinese size is just in cms. Add at least .5cm to your measurement. This should be your size (ie my biggest foot is 24cm so I need 24.5cm shoes).

If your shoes are too small now that you're running more the pressure from the front of the shoe will be pulling on the tops.

Always best to be fitted with running shoes even if you don't buy from there. Be aware that sizes vary from brand to brand so only look at the cms if poss (I found this out the hard way and lost a toenail because of it!)