New to C25K this week, any tips?

[Clairejo40plus]

Planning to start C25K this week, I swim regularly and do Pilates but always been prone to backache and in the last few years plantar fasciitis and calf injuries. Any tips to avoid these problems?

[misswobble Graduate]

Pilates should help your back! So that's a positive 🙂 Your back muscles need building up as do your calves, and you find it through exercise. Gently done do you should be ok. C25k is mostly walks to start with, just short bursts of running. Folks run into trouble if they try and speed up to soon

You could try running off road as it's softer on the feet

[Clairejo40plus Graduate in reply to misswobble]

Thanks, I need encouragement as it's looking a bit daunting at the minute. Being outside and clearing my head looks appealing though, as does a bit of time for me.

[Oldfloss Administrator Graduate in reply to Clairejo40plus]

Me time is sooooo good! You will love this

[Millsie-J Graduate]

Great decision, welcome to the forum. As misswobble says pilates is great and can be done to supplement the running training. Regards the PF, i would start some calf exercises such as heel dips , and do them daily. Also after each run.

You perhaps already know that shoes are very important if you suffer PF. But moreso if you are a runner too. The most important bit of your kit! I would suggest you get a gait analysis at you local running shop. Not the chain shops, go for a specialist running store. Alongside getting the correct support ensure you get a heel to toe drop of around 12mm which is advised for PF. Talk to them, they will understand the terminology.

I realise this may seem a big output as a new starter but shoes, and bra (for obvious reasons but may also help the back) are the most important pieces of kit for runners.

Good luck and keep posting for support, motivation and celebration 🏃🏻‍♀️😀

[Clairejo40plus Graduate]

Thanks.

[Whatsapp Graduate]

I'm on the program just a bit ahead of you and really enjoying it. My tip is to remember that when they say RUN, what they really mean is JOG.

I keep this in mind so when Michael Johnson calls out 'run' down my earphones I don't fly out the traps too fast.

[Elissy]

Hi Clairejo40plus

I haven't got the same problems but other niggles and aches 😉 and what helped me the most (and still does) is to spend time doing specific warm up exercises before and stretches afterwards - it really makes a difference 😊

[Wizziewood]

I'm sure you'll be fine if you do just as you're told (I had Laura in my ears but I know there are others). Slow, slow, slow and make sure you have the rest days. Good luck, you can do it!

[Oldfloss Administrator Graduate]

Carry on with the Pilates... swimming good too !

This programme is fine, if you follow it and take it slow and steady, as misswobble says

That is the way to stay injury free

Off road is good if you are able, and so much to see Just take it gently and see how you go

[first_mate Graduate]

I suffer from back pain from time to time, it usually kicks off when I've been busying around and becomes very sore and stiff. I thought I might have issues when doing the C25K but happily it hasn't caused me any issue at all. If anything I have been suffering less from it Take it slow and steady. I've also been doing the nhs Strength and Flex podcast which may be helping it too x