Hobbling around after week 2

[NewtoC25K]

Hi. I’m 58 and this is the first time I’ve ever ran although I have done plenty of 30 minute walks before. I’ve just finished week 2 and I’m hobbling around with sore heels and stiff ankles. Although my heels don’t feel hot to touch, they feel like they are mildly burning/tingling. When I train I feel like I have weights around my ankles as they are so stiff, although it improves slightly during the training session . I didn’t have running trainers for the first 5 sessions but have now had my gait checked and invested in a pair. I warmed up and stretched before and after yesterday’s session but am still as sore today. Is it ok to just keep going and run through the pain as I really want to do this and am disappointed that my breathlessness is ok but feet aren’t!

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on pace and minimising impact.

Discomfort is usual for a few weeks, but pain is something you should not ignore. Follow the PRICE method of treatment, linked to in the guide and maybe have a couple of days (or more) between workouts until your strength builds.

Enjoy your journey.

[DiscoRunner Graduate]

Quick Q: are you landing on your heel when you run?

[NewtoC25K in reply to DiscoRunner]

I seem to land flat foot down

[DiscoRunner Graduate in reply to NewtoC25K]

I was wondering if it was heel strike. But doesn’t seem like it.

Take a look at this video (it’s the Japanese slow jogging movement technique) m.youtube.com/watch?v=9L2b2...(Not working as expected?) - I run this was all the time as it’s low impact and I’m trying to get fit & not injure myself! There’s some interesting bits about foot placement. Maybe give it a try?

[NewtoC25K in reply to DiscoRunner]

Thank you for taking the time to reply. I watched that video yesterday. It’s very interesting but I’ve joined a C25k group and wouldn’t be able to run that slow in the group. So I just need a magic wand or an oil can to help the stiffness!

[DiscoRunner Graduate in reply to NewtoC25K]

The others might want to slow down too as the durations increase & then you can show them this! Or maybe one run a week like this for the low impact? Other thing you can do is get your gait analysis done and see if you have the right running shoes for you. Hope you find a way, this is an amazing thing - I started in November absolutely gasping on that first run, and can now run for 50 minutes (blimey!) in that nice slow running style.

[JewelWebb in reply to NewtoC25K]

Mmm, magic oil, I wonder if there is something in that? Certain foods/supplements can help joints. I have found cod liver oil (omega 3s), and topical magnesium oil help my achey joints. Tried glucosamine but couldn't notice a difference. Turmeric possibly helps me. I have a feeling eating oily fish and linseed oil helps my joints.

Great idea to warm up and cool down by mobilising joints and

stretching. 🙂

[Hidden]

Warming up/down is good but I think the advice is not to do stretches immediately before a run - only afterwards and on the rest days.

[SmashedPotato Graduate]

It is great you have joined a C25K group, but may be you could complete one of your weekly runs to your own pace and meet up with the rest of the group at the beginning or end of the run if practical to do so?

I can only speak from personal experience, but I never set off at the same time as my significiant other (who can walk with poles nearly as fast as I can run ....). I set off either five minutes before or after. I then find it easier psychologically to set my own pace (very slow) and I do not try to keep up and risk possible injury. This might defeat the reasons you have joined your group, but I guess the motivation to meet up still applies and the camaraderie and support before and/or after the run? It might be worth considering this tactic until you have found your feet? I am around your age, never done any exercise previously apart from swimming long ago, am overweight and have dodgy feet. Slow, slow, slow has been the way forwards for me to avoid injury. If I can do it you can too x Hope you are back out there soon and l look forward to seeing you over the finishing line. SP