Runs??

[Laura-Lou87]

Hi all. Does everyone split there runs up through the week ? I am on W2 and did R1 yesterday and my feet are terrible to walk on this morning and bottom of legs. Painful 😩

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

Enjoy your journey.

[UnfitNoMore Graduate]

Split the runs? You mean don’t run every day? Yes, we need a rest day between each run.

[Laura-Lou87]

Hi yes that’s what I mean thanks. Do you still run if Still painful after a rest day?

[jiggles7 Graduate in reply to Laura-Lou87]

Hi Laura-Lou! Congrats on completing week 1 and w2r1! I don’t know about foot pain but I do have knee pain. I always have a rest day between runs, sometimes two. I schedule in my runs especially if I’m having 2rest days because it’s a slow gentle decline back to the couch otherwise. I’ve come to the conclusion that excercise causes pain and it’s knowing the difference between aching muscles and injury. If you are injured definitely don’t run before consulting your doctor. But if you’re aching then running again may help after the rest day. You may find that you are better running on grass if the impact is causing issues.

[boniobiscuits Graduate]

Hi Laura-Lou87 , If it's any help I did the first few weeks of runs every other day and was dedicated (and possibly slightly anal?) to that.

I then picked up a teeny tiny injury which meant that under the instructions of my physio I had almost a week off from running and to cut back on the length of time of my runs.

What happened? Well, I didn't lose my mojo and I didn't lose my newly found fitness or stamina and I managed to graduate today.

So, listen to your body, if something's hurting then rest an extra day. If it keeps hurting, seek professional advice because running shouldn't be miserable x

[Hidden]

At least 1 rest day inbetween .. you take take more if you wish ..

I would expect some aches and niggles as your body adjusts to running ..pain is something different and may need further diagnostics ..

[Laura-Lou87]

Thank you. Will see what it’s like tomorrow and go from there. I enjoy running it makes me feel fresh. Maybe I’m running wrong (hence why my feet r hurting around the ankle bone) :/

[Amandana]

Welcome Laura-Lou!

A few things can help reduce aches and pains:

- Get shoes fitted for your gait at a running shop. They will be larger than your usual size. Wearing smaller shoes than you need for running can cause foot pain, numbness in your feet while running, black toenails, blisters, etc.

- Stretch after running

- Strengthening exercises. You may want to look into exercises for balance, many of them will help strengthen the knees and ankles. One I do that might help you is one-legged squats.

I'd leave extra rest days if you're still in pain on the second day after running... if there is some small injury starting there, running on it isn't going to help it heal.

In terms of your running form, you should be aiming for a mid-foot strike, meaning the middle of your foot hits the ground first, directly under your body. When I started I was heel-striking, meaning my heel was hitting the ground first, out ahead of my body, which I think was due to trying to go too fast. Perhaps really slow your pace next time out and try for that nice mid-foot strike.

[SallyP7 Graduate]

Hi Laura-Lou

Check your running shoes and gait. Also welcome and well done on starting. This forum is great if you have bad days good days lazy days and proud days! Good luck and nurse your pains! X

[SnailRunner71 Graduate]

Do your trainers have cushioning?

[Laura-Lou87 in reply to SnailRunner71]

I purchased a pair of ASICS running trainers. After googling what trainers are good.

[SnailRunner71 Graduate in reply to Laura-Lou87]

I have ASICS. Very comfy.

[Clarefromclare Graduate]

I sometimes only ran twice a week and took extra rest days, it might add a week or two but better than picking up an injury, good luck and enjoy

[SOULY47 Graduate]

Good advice from the above replies. I sometimes have achy feet so I use either a tennis ball to roll my feet over to massage them or a rolling pin/ cold can of pop. Lots of stretches and good fitting running shoes. When i originally started running I went to get my gait checked and the man laughed as I was wearing kids trainers in a size 4. I certainly dont have a childs build and i need a 5.5 trainer size. Shoes are expensive but SO worth it.

[Laura-Lou87]

Thank you all for your lovely advice. Still really aching around my ankle area feels swelled a little but my partner says that will be cartilage fluid 😑 Hope to feel better by morning if not another rest day for me.

[Agelesslass]

Rest up Laura-Lou87, heal then go running, listen to your body.