C25k W4 stitch and ankle pain: Hiya, i am... - Couch to 5K

Couch to 5K

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C25k W4 stitch and ankle pain


Hiya, i am enjoying the C25K I'm about to start W4 but I get stitches everytime. I have to stop they are so painful I try stretching before hand but they usually occur when I'm half way through. I also get such pain at my ankle and the front of my foot when running. Its sore but I kinda try run through it.. I feel like I was not born to be a runner lol. Any tips on the stitches and pain?

6 Replies

Are u drinking enough water before a run?

What are you running on roads ?

Dogrunning in reply to D1311

I think so I try my best to drink as much as I can but maybe not drinking enough.

Yeah I run on the pavement along side the road.

Definitely check you’re not dehydrated- and are you stretching before and after each run? Have you got the right type of trainers? Hope you can find some relief.

Dogrunning in reply to JCEM

Thanks so much! I wear asics for my arches


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 minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Stitch can be caused by running too fast and also by poor hydration. Slow down and take deep breaths. As a runner you need to drink 2.5 -3 litres of fluid each and every day, running or not, as mentioned in the guide.

Enjoy your journey.

Thanks so much

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