Starting out.......and sore feet/calves.

[Bexbeckboo]

Hi Folks

I'm a complete newbie here and hoping that my enthusiasm can last the course! i need to do this, want to do this and am quite looking forward to saying "I've done that!"

Anyhoo, just about to set forth on my second run of Wk 1 of the C25K plan so fingers crossed.

Oh and, any tips on sore feet/calves? Doesn't feel like a tendon issue, more stiff as an old boot and may hap an even longer warm up time but any tips will be gladly taken.

TQ

B

[ench0 Graduate]

Your shoes are obvious suspects. Try changing them or use insoles. Better yet go to specialist shop. Other tip is try to stretch your legs *after* your run.

Or it could be just your legs are still catching up with your enthusiasm. 😀 It might be gone after few runs (pain, not enthusiasm).

[Bexbeckboo in reply to ench0]

Well I have some footwear suspicions too to be honest. I've got ridiculously wide feet and have always struggled with comfortable footwear. I therefore took myself off to the local specialist shop and, one gait analysis later, a pair of trainers to help over pronation (?). Can't omplain about the service at all and they are 'bargainously' comfy trainers.

Part of me is thinking the 'correction' may have upset the balance of things as earlier in the year I was just about up to a comfortable (well I was still breathing) 3k although my feet were screaming from trainer constriction!

I do wonder......the rock and hard place and all that.

Saying all that....... may well be forgetting that the body isn't 20 anymore and I might just need to be a little nicer to myself!

Thank you for the reply and I'm certainly going to increase the stretches etc.

B

[MrNiceGuy]

Hello Bexbeckboo.

Work upon strengthening your calves, in addition to stretching them, allowing muscle endurance to increase so that the calves become far more efficient at handling the rigours of running.

By performing standing and seated calf raises, you’ll target both the gastrocnemius (the fleshy part of the calf) and the soleus (a deep lying and often hidden calf muscle).

To get the most from the above exercises, rise up as explosively as possible, concentrating upon placing the weight through the ball of the foot and big toe as the calf contracts, squeezing at the top of the movement, before slowly lowering to the starting position.

By taking 2-3 seconds to lower, the calves will be placed under tension, allowing their strength and endurance to improve, thus, reducing the risk of developing a running injury.

Although the calves should ideally be exercised in the gym (using resistance plates/machines), you’ll still achieve some success in using body weight to perform hanging heel drops.

Concerning the feet, to increase their strength (chiefly that of the plantar), seek to place the toes at the edge of a small towel, using them to repeatedly scrunch so that the towel ends up beneath the feet. Straighten the towel out and go again.

Additionally, if you don’t already possess one, invest in a massage roller (check out the array of massage aids by 66fit on Amazon), to help relieve stress and tension from the feet, something I’m sure they’ll no doubt welcome.

You'd also benefit by seeking to incorporate body weight squats into your strength building program, to further injury-proof yourself.

[Bexbeckboo in reply to MrNiceGuy]

Thank you so much for taking the time to reply. I'll be adding your advice to my daily routine........

Towel scrunching underway as I type!

Once again thank you

B

[MrNiceGuy in reply to Bexbeckboo]

You're welcome, B.

Slightly off-topic, care and maintenance of the feet should also be considered, ensuring that they remain able to carry you.

As such, seek to ensure that when trimmed, the tips of the nails fall short of the toe tip (you should be able to see the tip of the toe beyond the nail). In doing so, you'll reduce the risk of blackened/lost toe nails.

To reduce the occurrence of blisters, seek to ensure that your feet are treated to a daily application of coconut oil (I use Lucy Bee), which will serve to wonderfully soften, nourish and condition the skin of the feet (and nails), whilst also applying BodyGlide to your soles and rear of the heels before running.

As for the accumulation or rough/callus skin, invest in a pumice sponge (£1.65 in BodyCare), using it upon the soles when showering or bathing, to remove dead skin.

By following the above, you'll ensure that much is achieved in improving/maintaining the condition of your feet, largely since the daily application of coconut oil does the majority of the work (so you don't have to).