Couch to 5K
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W1R1 done but have experienced problem with left foot.. any advice?!

Well I have just completed w1r1 and got through it surprising mostly myself. My brisk walking at the end was more of a stagger back to the car but did it. I have discovered my left heel and bottom of foot is very sore is that normal and any suggestions before my next run to avoid it getting worse? Trainers fit like a glove and right foot is 100%fine so a mystery... brilliant inspiring posts from everyone which help enormously!

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Well done for getting out there!

Are your trainers designed for running? How old are they?

Asymmetry is extremely common and you may be landing more heavily on one foot than the other. Many people have legs of unequal length and only find out when they start to exercise.

The runner's response to minor niggles is R.I.C.E. Rest, Ice, Compression and Elevation. Google it, is my advice. You may hurt in places that you never knew existed for a few weeks, that is normal, but anything that persists needs to be investigated.

Good luck.

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Thankyou for your very valuable advice. Trainers are new but worn in and I think it's a case of adjusting my running style, although running is quite a generous description. Will do the Rice plan immediately!

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Completed my W1R1 this morning and I am sore all over! I have been advised to follow RICE as well. I hadn't really thought about the state of my trainers - but now looking at them I can see they are past their best.

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Good to meet you! Think my trainers are ok but may invest in gel insoles and try to balance my running style to compensate. Let me know how you get on with your second run?! Well done for doing the hard part though!

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Will let you know- when are you going to do the second run???

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Get decent running shoes... lots of choice and they don't need to cost the earth :)

Warm shower and massage... the aches and pains do subside... )

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I will have a look for shoes this week- thank you

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We do have to expect weird aches and pains.... it is unfortunate but a fact... make sure your trainers are not too tight...!

Well done on the run, and although there is a lot to focus on, try form the start to land lightly.. we do have a tendency to stomp our feet down when we begin:)

So... rest up, massage that heel and ankle... and next time out, slow and steady and land on egg shells :)

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