Where should I start again?

[Lobajo]

I got up to the end of week 6, completed the 25 minute run and felt absolutely wiped out (wobbly legs etc.) but delighted. Then next day woke up with really painful plantar fasciitis in right foot which I had at Christmas. Two weeks later I have RICE-d the hell out of it and it is much improved but still have quite a painful spot mid-foot. Like many of us running has been keeping me sane in lockdown and I am desperate to complete C25K. Is it too soon to start running again? And if I do start should I go back a couple of weeks? I walked a distance yesterday and no ill effects today... Any advice welcome.

[Elfe5 Graduate]

Hi Lobajo, I am currently running cautiously around PF.

These things help me…

I run overall more slowly, using a shorter, faster stride to reduce impact and ensure a mid foot landing rather than a heelstrike-that helps me a lot.

Immediately after a run I do stretches and then ice my foot for 20 minutes.

I listen to my foot and take extra rest days if I need to.

I roll my foot hard on a tennis ball, especially on the tender patches, - you can also use a food tin (ie not a drinks tin - too flexible) kept in the fridge as a cold roller, but I found a tennis ball best.

I wear PF insoles or gel heels.

I do physio several times a day: toe scrunches, ankle circling in both directions, stand with feet pointing straight ahead then go up onto toes and down again.

When the PF is really bad I use a night splint – it looks rather like half a ski boot and you can buy them online.

Re where to start, if you have only had two weeks off, you won’t have lost significant fitness. I think it will be a case of listening to your foot and running for as long as you are comfortable, ( to the limit of the program.) Good luck! 😄

[Lobajo Graduate in reply to Elfe5]

I have been rolling my foot on a bottle of ice which seems to be the best therapy I have discovered so far, and also using a squidgy spiky massage ball under the sole of my foot when I can bear it. I think I need to be cautious too as it is becoming a chronic condition for me so stretches / icing immediately after is sound advice! Thanks!

[IannodaTruffe Mentor]

As it states in the guide to the plan, you lose next to no condition in your first two weeks of non running.

If it is longer all any of us can do after a lay off is to go out and see what we can comfortably manage, then build back up gently, using C25k or something similar as a guide to weekly increase.

[Lobajo Graduate in reply to IannodaTruffe]

Good to know I haven’t lost too much condition - especially as I came from a low starting point! I will resume the programme and maybe repeat a couple of weeks and see how I go. Thanks