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Couch to 5K
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W3R2

I did it - I don’t think it was pretty, but i did it! My plantar fasciitis affected foot is ok when I’m running but really sore when I’ve stopped 🤷‍♀️. Also I’ve gained weight 🤔 - I do want to be lighter so this is puzzling .....

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Well done ! ⭐️ Initially you’re turning some fat into muscle and muscle is heavier, so you may appear lighter but weigh heavier. Muscle also burns calories quicker than fat, so providing you eat healthily while on the programme you’ll reach a tipping point and start to lose again. Happy running 😀

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I wish I appeared lighter!! 🤣😂 ......it’s the food side I struggle with, I have such a sweet tooth. But I’m guilty of thinking I can eat what I want as I’m doing C25K and I wasn’t before 🤣😂 .......I’m hoping it all falls into place during this 9 week period 🤔

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I have the same problem, and the cold weather makes it worse ! But I’m trying harder most of the time, and while I didn’t lose weight over Christmas, I haven’t put any on either, so that’s progress of a sort 😄

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Could be muscle? You should be losing inches anyway which is more important.

I've been told to stand on the edge of my stair, raise up onto my tiptoes then lower my heels below the edge of the step to help my plantar fasciitis, 12 of them, 3 times a day. I'm going to give that a try because as you I'm fine when I'm running but worse once it's rested.

I'm doing my w4r1 this morning 🤞

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Good luck to you!! I’m going to give those wee exercises a go - thank you! & Yeah I’d be happy with the inches - all my clothes just too tight ....thanks! 😀

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Hello I'm just wondering if you use orthotic inserts in your shoes? I don't have plantar fasciitis but I did have a problem associated with my gait. When I researched these inserts they said that they were suitable for people with plantar fasciitis as well as just general gait problems. They've been brilliant for me. Just a thought 😊

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I do have a wee wedge inside my shoe & also a sock thing that helps 🤔

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Well done!

I’ve had the same problem but before this programme I bought good shoes from my local sport shop with advice and haven’t had it since.

I also bought those spiky balls (you can use tennis ball) and have one under my desk so I am constantly using it while working. It’s become a bit of a reflex so I dont even realise I’m doing it.

Yesterday I saw a video on youtube, will search it again and send it

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It’s for tight hamstrings but I’m sure good for the soles

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Excellent thank you, will check this out when I get a minute 😀

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Also freeze a plastic water bottle and use it to roll under your foot. Eased the pain for me

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Brilliant tip 😀

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Thanks for the advice 🙏

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Ahhh, plantar fasciitis is a close friend of mine. I had it in both feet for over a year. At one point I had to use walking sticks. I don't think there was anything that cleared it up (and I had the injections). The only thing I can recommend is Skechers footwear. I know you will be told to wear proper running shoes but I swear by Skechers. I do hope it gets better soon as I feel for you. Good luck.

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Thank you! 🙏

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Eugh plantar! I feel your pain. I moved to a softer surface and it eased or rather was bearable. Keep doing the stretches. They work

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I just completed W3 R2 myself. Hard work but I was surprised at my stamina level, as I did not find myself collapsed in a heap after my second 3mins run. Borrowed my wife's leggings to wear under my shorts. Luckily it was dark!

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