Just starting

[Darty81]

Hi, just started this week. Found it really difficult to keep to the length of the runs. Only 60 seconds but I couldn’t even do that. W1R3 yesterday and I have to admit I was walking in the running bits but I justified this in my head with at least I’m doing something. Also my feet hurt on the insides where the arch is. Is this something that will ease the more I wear the trainers or should I look at getting a proper running pair??

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

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.

You are probably going too fast........follow the pacing advice in the guide.

If your feet are hurting then getting some good running shoes sooner rather than later will benefit. There is a link in the guide to a post about running shoes.

Enjoy your journey.

[Hidden]

Just keep going! Believe me I've been where you are..it does get easier and there will be a point where you will be saying "I don't want to go back to 10 min runs" ...! 🍀🏃‍♀️

[Speedy60 Graduate]

You're out there doing it, that's the main thing, so well done you. 👏👏👏

Personally, I wouldn't move on to the next run until I could complete the run as instructed in the programme, but I wouldn't repeat a run just because I found it hard (it's meant to be a challenge).

Regarding shoes, it's difficult in the early weeks because a good pair of running shoes is quite an outlay. On the other hand, a poor pair of shoes can be the difference between success and ... a word we don't mention here. Don't wear a pair of sports fashion shoes though, you will do yourself some damage!

Read all the pinned posts on posture and technique; that often solves a lot of problems.

Good luck!

[Delgirl82]

Oh I can so relate I to couldn’t do the week 1 runs. I had to walk. I repeated weeks 1 and 2 before moving on. I then discovered the Japanese slow jog what a game changer that is. Look on you tube ! I’m now basically slow jogging my way through this programme 🐌🐌pace. Prob slower than some people walk. !! But it’s a jog my heart rate goes up etc.

As for the pain I to had that and changed the insole in my trainer !!

Keep going !!

[Speedy60 Graduate in reply to Delgirl82]

Decent insoles might be a good idea for the first few weeks. I hadn't thought of that. 👍

[Hidden]

Well done on making a start to C25k and welcome to the forum. Read the guide attached in IannodaTruffe's post, it's invaluable.

As the guide suggests and Speedy60 also mentions, it is wise to complete all the run sections during a run in their entirety before moving onto the next. Once all the runs of week 1 are completed, then you will feel ready to move on and be confident in starting week 2.

Ideally the best solution for aching feet is a pair of running trainers, preferably recommended to you after you have had gait analysis done. This is difficult at the moment because the shops are not yet open, it is also an expense in the early stages of running. However the right shoes can be all the difference in takes. In the meantime, ensure you are not lacing your shoes too tightly as this can often cause sore arches.

Try reducing your speed in the run sections to help you pace yourself. The Japanese Slow Jogging Technique is well used on this forum - it is good for pace and also for reducing impact on your joints, so it may also solve your aching arches problem. I learned to embrace my inner-snail during my C25k 🐌😊. Good luck

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

[Dtay1978 Graduate]

Welcome 😊