Couch to 5K
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Novice jogger trying to get fit

Hi, I'm new on here, and just wondered if anyone could give me some advice. I started C25k six weeks ago and find that I really ache for the next couple of days after a run. Just wondered if I need to stretch either before or after and also what running trainers do you recommend. I also find that the back of my foot between my heel and ankle hurts while exercising.

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Shoes would be the first suspect. The best shoes for you are the the ones that fit best and support your running style. The best way to find out is to go to a reputable running shop and have a gait analysis done and follow the recommendation of the staff. We are all different.

As for stretching, I recommend doing it after every single run. I use these stretches and hold for 30 seconds. nhs.uk/Livewell/c25k/Pages/...

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thank you. I have printed off the stretches and I will have a look for some better trainers. Can you recommend anywhere?

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Shoes!!!! Decent shoes are your best friend!

Stretching essential and many of us really warm up well before runs... cold muscles and running... not good :)

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I love my stretches after my run - I love that slightly painful feeling as you stretch out a tight muscle and the relief that follows! For me, stretching is as much a part of my run as the run itself. Best place to go for the right shoes is a proper running shop. They will likely film you running to see what kind of shoes you need. I can't stress enough how important shoes are. If you are anything other than a totally neutral runner (and there aren't really too many of those about) then it's essential you have the right shoes. Put simply, without my stability shoes, I could not run!

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I felt so achy when I did it and I would lie in bed with the electric blanket on to pamper my legs, I still remember the pain! You would expect new exercise to be hard though and resting is as important as running itself, so treat yourself. I think having a good warm up walk helps a lot and I do strength and flex exercises on rest days and I now do them before a run really does my legs good

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