W4R1 tomorrow: I'm starting W4 tomorrow and feel... - Couch to 5K

Couch to 5K

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W4R1 tomorrow

Kimh1967
Kimh1967

I'm starting W4 tomorrow and feel a bit apprehensive. I found W3R3 really difficult but I was running at a different time of day than usual so maybe that was it. Also I started on grass on W1 but have now gone onto a harder surface and I am getting pains in my right ankle. Should I stick to grass or keep going and hope my ankle gets stronger. Any advice would be appreciated.

5 Replies
ArthurJG
ArthurJGGraduate

If it’s actual pain, as distinct from the muscle aches all new runners get, it’s probably better to rest it. The run will still be there when you’re ready. If you’re NOT in pain now and it only happens when you run on a hard surface that may suggest a footwear issue: maybe you need running shoes with more cushioning or something. Did you have a gait analysis done when you bought your running shoes?

Kimh1967
Kimh1967 in reply to ArthurJG

Hi there. Thanks for your reply. It is actual pain so maybe I'll take a few days off but it's a bit gutting. Even though it's hard I am really enjoying it and it gives me a real sense of achievement when I finish 😃

ArthurJG
ArthurJGGraduate in reply to Kimh1967

That’s wise. You don’t lose much condition in a week or even two weeks so once you’re pain free you can pick up C25k from where you left off. If it recurs when you run again then do consider the footwear issue (unless you already have, of course).

Kimh1967
Kimh1967 in reply to ArthurJG

Thanks for your advice it is appreciated.

Kimh1967
Kimh1967 in reply to Kimh1967

I will get that gait analysis done ASAP.

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