UPDATED....OFF the COUCH...MARCH WEEK 1...🐇🐇🐇🐇🐇🐇🐇 Come and play footsie with me?

[Oldfloss]

White Rabbits everyone! Welcome to March!, Off the Couchers

Here we are again... the 1st day of a brand new month!

It really is whizzing along....like all of you. Many of you nearly at that podium and some of you just beginning! You are all doing incredibly, despite this wind and this weather... white rabbits they are...covered in snow!

So....I thought as many of you are really cracking on with the runs now and that they are getting longer, I would post a bit of useful, ( I hope ), information about the most important pieces of our running equipment.

Our feet! My feet and your feet. 🦶

🦶

The full post about exercises for our feet and ankles, is on our brilliant Strength and Flex forum... do go and take a peek if you have time!

healthunlocked.com/strength......

They are, without a doubt the most vital pieces of our running gear, and yet, they are so often forgotten,and because of that, may be neglected.

These are ideas I have found useful, not highly technical or scientific... they just work for me!

So, folks... whichever run you are on... or whichever week..here we go !

The first step....( Hopefully we have all read the guidelines about our shoes in the FAQ for new runners..on C25K), but, just in case...

Shoes

Ill-fitting running shoes are not good, They have the potential for all manner of issues, causing numbness, blisters etc., etc.

If your shoes are too small and tight for your feet, they can damage toenails , etc. etc.

Shoes that are too narrow in the forefoot can lead to pinched-nerve pain, corns, calluses or bunions. And shoes that are too wide will allow your feet to slide around, causing friction that can lead to blisters.

Socks

No matter how well your running shoes fit, socks can make a big difference, also.

If your socks don’t fit properly, they too can can cause problems.

So.... having taken that first step...

Looking after our feet with some simple footwork!

My personal favourite... before I even get out of bed;

I swing my legs out of bed.. and massage everything from the knee down...to the tune of... Head and shoulders knees and toes... ( I kid you not).

Knees and ankles,

Calves and toes

Calves and toes...

It gets all the blood moving and by the time you start to walk to the bathroom, everything is ready to go. (My Nan did this, every morning,... and was still walking up and down two flights of stairs, comfortably, when she was 98).

I digress...

Basic quick exercises...

1. Wiggling and clenching your toes.

This can help to strengthen the plantar fascia (one of the main muscles which goes along the sole of the foot.)

2. Try to pick up a pencil with your toes

This is fun, but can be tricky depending on the strength of your feet.

3. Take your shoes and socks off and try to ‘walk’

Walk (or move yourself forward) just by clenching and un-clenching your toes. You won’t go very far or very fast, but it will strengthen your feet very nicely.

Be sensible and don’t do too much. If you feel any pain, stop!

Little and often is always best.

So....maybe have a go and PLEASE do post your runs and let us know, on here, where you are now and how it is all going... do read the other replies too and reply to them. Supporting each other is so important for all of us.

UPDATE...

I forgot yesterday to link to a VERY important post that appeared earlier, it was posted bu our own wonderful Ambassador, Sadie-runs

healthunlocked.com/couchto5...

Please do take a look

Happy Running this week.. stay warm and stay safe

Oldfloss x

PS

I am tagging folk again to remind you to check in and post your progress here

@Alast shruti_m Jinnyjampot Wenderwoo Northlondongirl l Jooles57 Nottoold

MrWomble Calcan D48P Bluemorgan Hymertrails Reluctantrunner40

XxicegemsxX

Jalapenolover101 Midwife91

[LiisaM Graduate]

Such a wonderful post, but on the late side for an almost 73-year old who has bunionettes but has not complained about them in these posts till now because I have taken "measures!" (Getting a better fit, regular running socks thick on the soles/sides....)

So, dear OF, I ran before breakfast this morning in order to "get her done" first thing. It was a drag. I was pooped, but I'm done, and as we have all been instructed, "A bad run is better than no run."

Here in the U.S., I believe we are going to have the dreaded c-virus circulating "in the wild" here soon, as it's popping up here and there. Since I am something of a dinosaur at my decrepit age, as is my husband who's even a mite older, we are going into a recluse state. Soon we will shut our doors for three months or so, hoping we are doing this soon enough, and hoping this virus blows over before we once again have to emerge for supplies.

What I am wondering about this virus: If I run on the road, I can smell cigarette smoke when a smoker drives by with their window open. Does this mean that if someone coughs or sneezes as they drive by, I am at risk? This may affect my running and of course, I don't relish taking chances....

[Oldfloss Administrator Graduate in reply to LiisaM]

Decrepit, indeed...well done you! A run is indeed a run and a good one.

The C virus is of real concern...and for you making sure you have all you need will be important.

There is some really useful information here..

nhs.uk/conditions/coronavir...

Try not to worry overly...and do keep us posted please x

[LiisaM Graduate in reply to Oldfloss]

Your posted link is very much appreciated. We are still running around from store to store stocking up....

[Oldfloss Administrator Graduate in reply to LiisaM]

Stay safe..stay in touch xx

[Nymahchai Graduate]

Lovely post as ever. I will look to my feet tomorrow morning and do as you say. I’ve taken to foot cream anyway at my advanced age.. I know I know I’ve left it late but hey ho better late than never. 😊

[Oldfloss Administrator Graduate in reply to Nymahchai]

Always...we find out about new things as we run on, and sometimes it can be in issues we never even imagined!

Well done you..keep us posted how things go,please x

[Nymahchai Graduate in reply to Oldfloss]

Will keep posting! I did suffer a spell of foot tendonitis before I completed the programme but advice on here helped hugely with stretches etc and it’s fine albeit I too am left with a funny bump on top of my foot 🦶!

[Hidden]

Hi Oldfloss. Lovely post again. 🐇

Definitely time to look to our feet and treat them a little. One of Adrienne’s yoga sessions on S&F during the week involved a foot massage at the end. It was lovely and made me realise that I’d been neglecting my feet a little as they really liked that little foot rub.

I’m now in week 7 and it was around this stage last summer I started with a few foot niggles, ending up with extensor tendonitis which meant I had to stop in week 9. I’ve still got a residual bump on the top of my foot but it’s behaving itself just now and not giving me any problems. I’m hoping to run without niggles this time and get to that graduation run. 😊

[Oldfloss Administrator Graduate in reply to Hidden]

I am glad everything is settling...our feet can be forgotten, I guess I am a bit more careful because I am older, and want to keep everything going!🤣

[Dexy5 Graduate]

Happy St David’s Day Oldfloss and any Welsh people On the forum . I’m only half Welsh but will be thinking of you all from Colorado 🏴󠁧󠁢󠁷󠁬󠁳󠁿

[Oldfloss Administrator Graduate in reply to Dexy5]

Belated Happy St. David's Day to you! Enjoy Coloradoxx

[Dexy5 Graduate]

I was but see my post in the bridge 🤕

[Oldfloss Administrator Graduate]

Groves69 lehcar70 dieOR5k Barry-P Hidden Hidden

Powerhoopfan Lynnie18 Liz-is-trying KittyG3 DrEdFullyunfit Petejohnson

dotanddavy Iseesaidjane

[mom24uk Graduate]

Thanks for reminding us to take care of our feet, though I'm running out of time to add all of these little routines to my day! 🤣 I did however, go through these exercises. Who knew I could no longer pick up a pencil with my toes?! They don't bend enough so I have something else to work towards 🦶✏

[Oldfloss Administrator Graduate in reply to mom24uk]

I know that feeling...I used to be able to write my name with a pencil held between my toes!! Well done you!