Week 7 Run 2- Ouch 😫

[Ember22]

Ok so, I'm over halfway through week 7 now and although I'm completing the 25 minute runs, for my last 3 runs I've been struggling with pain in my feet and ankles.

I bought myself some proper running trainers when the runs in the programme increased to 25 minutes and I'm not sure if it's just the longer runs taking their toll on my (unfit) body or if my trainers are just not suitable for me.

I bought some shock absorbing, supportive insoles for running and tried them in my trainers when I ran tonight and it made the pain in my feet worse 😔

Any help would be greatly appreciated as I really don't want to give up when I feel like I've come so far!

[2Tired2Run Graduate]

Hi Ember22, you've done amazingly so far ... you really have and don't ( shouldn't ) need to give up. You may remember that like you, i completed w7:r2 and decided to ease up as my knees were giving me concern ... it felt like too much of a step up from the previous weeks. I was disappointed but determined that this was only a temporary glitch. I continued running but choose to rerun a few from week 4, 5 & 6. Continued with my strength and flexibility training and a couple of weeks later my knees are fine, my stamina and fitness has really improved and I'm now back on track. Iannoddatruffe adviced to add an extra rest day to help keep up the run plan momentum. BOOM ... starting W9 later this week 😀. Maybe my situation resonates ... maybe not, but there are other options to either ploughing on or stopping completely, for you to explore. I'm sure lots of other suggestions will appear soon for you to consider. Good luck

[Dexy5 Graduate]

Did you get fitted for shoes at a proper running shop? Did you have a gait analysis conducted? Are your shoes big enough - running shoes are usually half to one size bigger than normal shoes. Extra Insoles will reduce the space in the shoes and you may need to take the original insoles out.

If you look in FAQs on pinned posts you will find a post on buying running shoes which is very useful.

[BaddieThePirate Graduate]

Hi Ember22, it took me 11 weeks to complete the program due to a knee injury. I would rest up until your feet are right again. Might be worth seeing a physio. In the meantime have a look at the slow running video and try shortening g your stride a little bit. That has just got rid of a knee niggle for me.

youtu.be/9L2b2khySLE(Not working as expected?)

[Sook2 Graduate]

possibly too many changes too fast (shoes and insoles)? Try alternating your old shoes and new ones. Definitely go to see a physio if you can. In the meantime as suggested already try removing the original insoles from new shoes and also make sure you are not over striding. Calf stretches can really help if your feet are under strain. There are several different calf stretches for different muscles, the tibialis posterior (“Tib post”) ones seem to be particularly tied to sole comfort for me.