Couch to 5K
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Advice needed for newbie runner

Hi all,

First time poster here 🤗

I've just finished week 2 and wanted to ask the good people for a bit advice.

I don't have much trouble at the moment with cardio fitness as I do a reasonable amount of exercise. Thankfully, I'm not feeling that puffed out (yet!), however the middle of the bottom of my feet get very tight and painful even after a very short run. This also happens when doing high impact cardio involving jumping (star jumps etc).

So I'm not sure whether this is normal and just a case of getting used to running and building strength or something a bit more serious where running might make it worse.

I'm dreading wk 3 as I'm not sure my poor little feet can manage 3 mins but I would love to continue.

Has anyone else experienced this and if so, any advice would be appreciated...

10 Replies
oldest • newest

No expert, but are you striking the ground too hard? Oldfloss always says your feet should 'kiss the ground' and on the app it advises you not to be bouncy.

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Thanks Helen, I'm trying to keep my run as light as possible but haven't quite mastered it, I'm a bit heavy footed so perhaps need to try to continue working on technique.

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I could be that your trainers aren't offering you the support you need. Could you get to a running shop and have your gait checked? X

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If you can't, I did a test using an online video where you walk with wet feet and use the image to decide which support you need. I used this to buy new trainers and they've been amazing!

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Oooh that sounds interesting, will google it :-). Have decent running shoes but haven't had a gait test, will check it out - thanks!

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It was an online page. Sports shoes I think it was called. There is a full guide x

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The wet test

runnersworld.com are always a reliable source of information:

runnersworld.com/running-sh...

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Thanks all, just did the wet test and have discovered I have virtually no arch at all! The pain makes more sense now. Going to buy some control shoes over the weekend. Hopefully that should help and I'll have happy running feet!

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Take your existing shoes with you and have a gait analysis. I went from being dubious about the whole thing to a convert, when I saw what a difference the recommended shoes made to alignment of my knee and ankle joints.

Your current shoes may be excellent.......but not necessarily for you.

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This makes sense - I used to get the same pain in my left foot which is completely flat after I broke two metatarsals five years ago. Your trainers may be really good - but if they're not right for your feet you can end up in all sorts of trouble. I simply could not run without my stability trainers. For me a gait analysis is imperative - give it a go if you can!

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