New here, starting Couch to 5k

[Mrssevendays]

Hi everyone, 

I'm attempting this program for the second time. Last year I had awful plantar fasciitis and gave up. This time I am trying to be careful, I did Day 1 twice, then had minor surgery so took a week off, this week I did Day 1 and Day 2. My inner calves are in agony. I think it's my soleus muscles. I walked a few miles in useless gym shoes on Sunday, and Monday I woke with this muscle pain. I ran anyway, Monday and today... and the pain is wayyyyyyyy worse. 

Anyone have this and willing to share? Is it going to be better? What can I do?

[Mrssevendays]

After talking to my daughter this morning, I think it's shin splints. It's not on my shins, so that threw me off. But apparently shin splints can be on the inner leg. So any advice for that?

[dottiemay Graduate]

It's tricky to say for sure - could be so many things!

1. Check that your shoelaces are not too tight. Sounds daft but it can be a killer by restricting blood flow. Laces need to be loose enough to allow free movement of your foot and ankle and just tight enough to keep the shoes on your feet. I've learned through bitter experience that just a little too tight can cause agony!

2. Make sure you do a few warm-up exercises before you leave, a few gentle movements (NOT stretches!) - a search will bring up loads.

3. Do some stretches *after* your run - again a search will show you which are good.

4. Walking in flat shoes, in my experience, will almost certainly make your calves sore!

5. If you are in pain, actual pain not just a bit sore - DON'T RUN. Allow time for injuries to heal.

6. What shoes are you running in? Proper running shoes as opposed to bog-standard trainers, will be better. Don't have to be expensive, just designed for running. If you can get gait analysis to check how you run, so much the better.

7. Don't overstride, keep to short strides landing with feet in line with body not out in front, and landing mid-foot.

8. Make sure you're not trying to go too fast! Another common mistake. Go as slowly as feels comfortable. It is a slow, steady 'juuurnee' (Urghhh) , not a sprint. Speed is irrelevant.

Hope some of these help - and best of luck!

[Anaverageman Graduate]

what dottie says .. only more of..

6. What shoes are you running in? Proper running shoes as opposed to bog-standard trainers, will be better. Don't have to be expensive, just designed for running. If you can get gait analysis to check how you run, so much the better.