I signed up to the couch to 5km 3 weeks ago but only managed to do my first run yesterday. I went to the gym as the weather wasn't great. I couldn't get the app to work in the gym and the podcasts weren't on my phone for some reason. So I guessed what I was suppose to do, so I walked for 5 minutes at 5.5 to warm up then ran for 90 seconds @ 7.5, walked for 60 seconds @ 5.5 for 20 minutes. I found it ok but I do realise my running pace is very slow. I also did some weight work and cycled for 5 minutes then back on the treadmill and did a hill workout for ten minutes.
My ankles are sore today and very tight, I also still have a sore foot from when I did a 100Km challenge back in May. Any advice on how to help loosen my muscles in my ankles and feet?