W1 R1 couch 2 5k virgin

[Beginner-with-dog]

As my new 'dog walking' trainers have a running tag, and as a couple of my friends are graduates of this programme I have decided to give it a go. It's been years since I have properly run so am a little anxious. I've previously suffered plantar fascitis and struggled with knee pain so am hoping I don't have any recurrence. Any tips to avoid this would be great

[Oldishrunner Graduate]

Follow the plan exactly and don’t be tempted to go further nor longer and certainly don’t skip the rest days. You can do it. It’s all in the mind. Enjoy!

[UnfitNoMore Graduate]

Welcome. Soft surfaces help to reduce the impact, I did a lot of the plan on grass because of dodgy knees and still do most of my running there.

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

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

If you had problems in the past then I would suggest that you invest in some proper running shoes fitted after a gait analysis done at a specialist running shop sooner rather than later.

Enjoy your journey.