W7R2

[Kmh1970]

Bit disappointed today having really enjoyed W7R1, I found W7R2 extremely hard which I ran yesterday - still slow and steady but nowhere near as good as previous run - it was all I could do to keep going but there was no way I was going to stop until I'd completed it. To top it off I now have very painful left foot arch and I'm hobbling - going to grin and bare it, maybe get an insole and go for run 3 on Sunday - any advice out there?

[Oldfloss Administrator Graduate]

If in pain... don't run... Grinning and bearing it is very commendable...but, may cause a more serious problem .

Also... just take these longer runs really gently. They are just made for relaxing into and not pushing too hard. There is slow and steady , but there is always slower and steadier...believe me

[Kmh1970 in reply to Oldfloss]

My foot has been niggling for a week already but I have no idea how long it will take to be normal again and I'm afraid of getting out of the habit if I don't run! I'm sure it's plantar fasciitis ☹️

[Oldfloss Administrator Graduate in reply to Kmh1970]

It does sound as if it needs some rest..and some stretches if the pain is not too bad...

Even though it is just one foot, massage and stretch both feet. Do it first thing in the morning, and three times during the day.

Achilles Tendon Stretch:

Stand with your affected foot behind your healthy one. Point the toes of the back foot toward the heel of the front foot, and lean into a wall. Bend the front knee and keep the back knee straight, heel firmly planted on the floor. Hold for a count of 10.

Plantar Fascia Stretch:

Sit down, and place the foot with heel pain across your knee. Using the hand on the side affected by plantar fasciitis, pull your toes back toward your shin until you feel a stretch in your arch. Run your thumb along your foot—you should feel tension. Hold for a count of 10.

If the pain persists, get it checked by a sports physio ?

[VictoriaRuns Graduate]

Can't give medical advice unfortunately, but can give moral support. I know it's frustrating to not be able to run, but you'll get out there again. Don't worry