Hard!

[emma_elizabeth_1992]

So, I’ve just done my first run and am ashamed to admit that I struggled. I found that the soles of my feet almost felt like they were cramping and it makes it so disheartening to carry on! Did anybody else struggle first time?!

[Kamia Graduate]

I found it difficult because I’m so unfit but didn’t have any pains. I’ve just finished week one. You could maybe google if there are any foot exercises you could do to stretch loosen your feet.

[emma_elizabeth_1992 in reply to Kamia]

Thanks Kamia, I will definitely do that! Well done for completing the first week!

[IannodaTruffe Mentor]

Welcome to the forum and your personal support network.

Yes, loads of people struggle, often because they are trying to run too fast. The guide to the plan is essential healthunlocked.com/couchto5... and will give you lots of pointers.

Don't be discouraged. You can do this.

Keep us posted.

[Goforitmama Graduate]

Hi there Emma, glad to have you along.

Sounds as though you need some proper running shoes. Good running shoes will cushion the soles of your feet and can even make you feel kinda springy as you run.

If you can afford it the best thing is to go to a proper running shop where they can analyze your gait and then they recommend whichever shoes you need. The test most places is free.

[emma_elizabeth_1992 in reply to Goforitmama]

Yes perhaps I should invest in a properly fitted shoe! I just bought some Nike ones that were advertised as a running shoe but want to make sure I have the best shoes so to avoid injury!

[sallenson Graduate in reply to emma_elizabeth_1992]

Emma, you'll be fine. Tip for you: when you brave the world of the running shop, take your current trainers with you and if you can, go in the afternoon; your feet swell up during the day. It's not unusual to need a full size larger than your normal shoe size. Show the folk your current trainers and they'll put you on a treadmill for a couple of minutes just to check your "running gait". New shoes should be incredibly comfy from the moment you put them on. If they're not, say so.

[Goforitmama Graduate]

I tried Nike once, didn't get on with them. Other people love them though. I like Asics and Saucony.

[Hidden]

You are not alone!! I thought W1 was hard. Could not imagine running for more than a minute. And guess what? I just did 20 mins. Just trust the programme and don’t go too fast, let your legs get used to it. You can do it 😄

[emma_elizabeth_1992 in reply to Hidden]

That’s absolutely fantastic, well done! A minute doesn’t sound long does it until you’re actually running!

[Notsobigdoug]

I’ve had the cramping pain in my feet before as well. I found that it was one of 2 things. First thing was that some running shoes have a elastic strap on the sides and they would make my feet hurt. The second thing was doing my shoe laces up to tight. I have flat feet so not sure if you’re problem could be the same

[BommyUK Graduate]

Don't be disheartened, I struggled too to start with but will be graduating tomorrow! The right shoes are massively important. I started on old running shoes I bought many years ago but around week 4 realised they were causing me lots of problems (sore feet and hips). Went to a running shop who analysed my gait which confirmed they were totally wrong for me; no arch support and too wide. I ended up buying the most expensive shoes I've ever bought but would honestly have paid double, they're that good and made a huge difference! See them as an investment to happier running and fewer injuries

[ccarter100]

The first time we do anything, it is hard! The most important thing is that you did it. I am on week two. I have struggled with every run. I see so many amazing people on this forum who have been in the same place that we are and they have accomplished great things. That gives me a lot of encouragement, and I really believe in the program. You can do this!!

[emma_elizabeth_1992 in reply to ccarter100]

Definitely! Reading some of these stories on here is truly inspiring and has given me that confidence to keep going!

[Hidden]

Before running out to buy new trainers, I want to share my beginnings. Like you I suffered aches and pains in my feet and shins in the first few weeks. Spent hours investigating cause and treatment. Bought new insoles as my trainers were new (Asics). Got a foot roller which cost only a few pounds and a foam roller, again available cheaply. So, what did I learn? New muscles were being engaged, the ache in the front of my feet may well have been caused by tying my shoes too tightly, not allowing any room for flexing when running. The foot roller was invaluable, but could've been replaced with any can or spherical item in an emergency. The foam roller is also invaluable, while you don't need it often, if you do pick up an injury it's best to deal with it asap. Hot salt baths and rolling using YouTube guide is a good place to start for minor injuries. Another tip is to stand on the edge of a step with something to steady yourself with (a wall is ideal) and do calf raises. Doing this on rest days strengthens the little used muscles.

As you can see there are a number of things to try before panic-buying shoes. Wait and see if it improves over a little time, mine did. If it gets worse then it's definitely back to the drawing board.

Good luck with the programme, once you settle in you'll go from strength to strength. Believe me when I say, we have all, and I definitely mean ALL, been where you are now - full of nerves and self-doubt. So, borrow some of my confidence and "fake it til you make it!"

Edit: The insoles were expensive and are now sitting at the back of a drawer.

[emma_elizabeth_1992 in reply to Hidden]

Thanks so much! That’s really great advice!

[Hannah337 Graduate]

I will agree that tying my trainers too tightly really didn't help. I think I was thinking "lets get down to business" so I laced up really tight, so my foot had no room to move at all. I got pins and needles from doing this, so now I make sure they're on the looser side!

Congratulations for starting the program! Good luck on your journey!

[-Totoro- in reply to Hannah337]

Have you seen the elastic laces for triathletes? They are great, can pick them up cheap from sports direct.

[Soz22 Graduate]

Hi, well done got your journey so dat Nd the many happy likes I fount if you. 😀

I would slow down & then slow down some more and loosen your laces, I had similar problems & ive been told your feet can exosvd almost 2 shoe sizes or just a lot bigger is my technical words lol...I’m sure you will get lots of more experience advice but try much looser laces xx

[-Totoro-]

You are doing great. It's a challenge.

[Oldfloss Administrator Graduate]

healthunlocked.com/couchto5...

Well done and please check this post for Newbies out..it has so much tried and tested advice

Warm up well and try to land lightly.. we do tend to thump down a bit at first You will get stronger with every run and many, many folk felt just like you at the beginning

Stretch well after each run too... the post i have linked you to will give you the advice