No run today 😢

[Busylady1]

Slightly changed my route last run to add in the few extra minutes, spent about .5K running on an uneven curb (busy road so couldn’t avoid) and my foot is killing me!!! I’ve struggled with fields so have gone back to the roads but I’ve been in so much pain due to an uneven surface 😡. Iced my foot yesterday and today and hoping it’ll be ok for W9 R2 tomorrow - will be gutted to fall at the last hurdle 😩

[Dtay1978 Graduate]

I ran up and down curbs on Saturday, it wasn’t fun, fingers crossed for you 😊

[Busylady1 Graduate in reply to Dtay1978]

Thank you 😊

[FitterFor40 Graduate]

😣 rest, ice, compression and elevation...go easy on it incase you have pulled something 🙈

[Busylady1 Graduate in reply to FitterFor40]

Thanks, so gutted 😞

[Ellaloux Graduate]

Oh gosh! I’d wait it out until it feels better! I hurt my knee a few week ago running and ran on it when it wasn’t fully better, which just made it worse!😩Hopefully it gets better soon!😊x

[Busylady1 Graduate in reply to Ellaloux]

Will see how I am in the morning and make a decision - I just need to complete W9 then happy to rest up 💪🏼

[Get_me_fit in reply to Ellaloux]

I done the same. Got to Wk8 Run1 and run through the pain in my knee. I haven't run since and that was 5 weeks ago. Wait, dont rush back

[SaltdeanSizzler]

Oh no feel for you ! Ice is best , I slap some on my old knees after each run 😖Do hope your feeling better tomorrow 🙏🤞Don’t push them too early and hurt yourself more for the sake of a day ... Take care 🐌🏃‍♀️

[Grannyasbo Graduate]

Rooting for you and your foot. Hope it improves v soon (tomorrow morning 🤞). You got lots of sound advice already. So I’m just sending very best wishes. Hope you get run under your belt soon. 💪🤞😀

[BowlingT Graduate]

Hoping you have a quick recovery x

[Thismumcan_run Graduate]

Hey, who said you had to run on set days?...wait, no one!

You can still do this,! rest and repair then you can claim that victory at the finish line. 😀

Chin up missy 🏁🏅💪🏻

[Movegroove Graduate]

Oh no - rest up until you feel it’s ok to run again. You know you have this so a couple of extra rest days won’t make any difference. Xx

[RWgirl Graduate]

Don’t worry - you’ll do it when you’re ready!

[AAK1423 Graduate]

Ditto about the ice and rest. I wouldn't push yourself and cause additional injury, particularly as you've nearly graduated. Maybe an additional day or twos rest would be good. Take care and good luck. X

[Bloomsbury22 Graduate]

Ouch! Don't worry though. Take an extra day, or even two or three if you need and rest up. There is no point running on an injury, as it will only get worse. I started hitting problems with my training about half-way through the programme when my asthma flared up (thank you heatwave and record-high pollen) and a slight back injury (after slipping in the bathroom), so had to slow down a bit for a while, and take some extra rest days. However, someone, I think it was Ian, one of the administrators, gave me some really solid advice. You lose absolutely none of your fitness, training or stamina within a two week period of time. None. So take the time you need to heal yourself, and when you do go out again you will be much more likely to have a good run. You are so close, and I really do understand the frustration (I had to wait four days between my W9R2 and my final run because of the asthma/pollen situation), but it really is worth it in the end. x

[Busylady1 Graduate in reply to Bloomsbury22]

I didn’t know that about the 2 weeks, thanks! 😊

[Bloomsbury22 Graduate in reply to Busylady1]

Found what Ian told me! "As advised in the guide to the plan, you lose next to no condition in the first two weeks of non running and if you need more rest days then that is fine." If you double-back and check the initial Welcome guide pack (think you can find it using the search bar), there is some info there on injuries etc. Hope that helps! Sure you will be up and back out in no time.

PS. Something else that really helped me, was stopping to think of the weeks as actual calendar weeks, and instead as stages. Ie W9 is Stage 9 which has three runs. It sounds like such a simple thing, but once you let that actually cement in your head, it makes a world of difference to dissipating your fear that you are falling behind, which, of course you are not. As the only person you are doing this for is yourself. And the way to build sustainable fitness and running strength is by taking good care of yourself. Hope this helps, and sure you will be feeling much better really soon! x

[Busylady1 Graduate in reply to Bloomsbury22]

That’s really helpful thank you. I usually leave two complete rest days before I start a new week but since running for 28 mins I’ve left two days between each run, seems to suit me better and I need the recovery time, my body is so stiff afterwards! 😂 Thanks again 🤞🏼

[Fluffiness Graduate]

You would do well to rest your ankle, ice it and make sure you are wearing proper socks/shoes to support your ankle. I slipped off a path in my garden and broke my ankle 2 years ago so you need to be very careful running on uneven roads/paths. You will not fall at the last hurdle, but you may need to push that last one back a day or 2 to recover!

[Busylady1 Graduate in reply to Fluffiness]

Thank you! 😞

[Workingathome Graduate]

I know how you’re feeling! Definitely wait a couple more days until it is better. I hurt my knee after w9r1 and had to take almost 4 weeks out, I was so very disappointed as I was so close to the end. I have struggled to get back into it and now just have one more run to do but I have lost that build up towards graduation so I’m deflated and won’t feel the same buzz when I graduate that I know I would have. So if you need to take a couple of extra days now that is so much better than making it worse and having to take a few weeks off.

Good luck I’m rooting for you!

[Busylady1 Graduate in reply to Workingathome]

Thank you! 😊

[Amnotaclimbingframe]

Definitely rest until better. After second time I fell in knees, made myself wait until swelling and pain completely gone - then first run back and amazed that could still do same. BUT now have what sounds like same pain as you along outside of right foot - was fine during run but limping afterwards. Stood on tip toes to stretch which helped a bit . Googled and sounds like peroneal tendonitus - so I plan to get new running shoes and avoid sloping surfaces. Good luck!

[Busylady1 Graduate in reply to Amnotaclimbingframe]

That’s exactly where the pain is! Iced it for hours last night and touch wood it seems a lot better today 🤔 🤞🏼

[Oldwoman65 Graduate]

That happened to me at the same stage. I made myself finish the program, I was so cross with myself, but unfortunately had to stop for a couple of months because of the pain. I saw a podiatrist who gave me exercises and advice on trainers. I picked up the program again three weeks ago. I started with week 3 run 3. My foot is now at a point where running is more comfortable then walking. Good luck, but I would talk to a professional about the pain. Don't lose your mojo

[Busylady1 Graduate in reply to Oldwoman65]

Thank you! x

[Scout37 Graduate]

Sympathy! Don't push it til you're feeling ok though. I'm looking at no running for 2 weeks possibly more due to pushing through knee pain, can barely walk today!

Heal fast...

[PlymBorn]

I feel for you. Listen to your body, it it’s telling you it hurts do rest up ... missing a day or two or more is no loss if you are in pain ... last thing you need to do is aggravate it ... take it easy, use ice as suggested and pick up when rested.

[LVLady]

You are not alone, I hurt my ankle after running on Saturday, not sure how but after I stopped running it started throbbing and its slightly swollen and hurts when I put weight on it. V disappointed as I’m only at week 7.

[Busylady1 Graduate in reply to LVLady]

Hope it gets better soon, I’ve literally iced on and off since last night and touch wood, dare I say, it’s not too bad! 🤞🏼

[zinza]

The running shoes for uneven surfaces are slightly different. Stronger fluffier socks are also very important to protect your feet.

Don`t worry. You will be better soon. Just try not to use the same shoes you use on the road.

[Getfitordietrying Graduate]

I found that as I got into the programme I started building in 2 or 3 rest days in between runs and my knees really thanked me for it. So maybe try more rest days in between. You’ll get there, just take slightly longer, but you’ll finish the programme uninjured which is the main thing. 😎

[Busylady1 Graduate in reply to Getfitordietrying]

Totally agree! 😊

[Fitformentalhealth Graduate]

I too am in agony after week 9 run 1 had been resting my right ankle as had pains but with that recovered I ran yesterday to start off pains in the other one!!

[Busylady1 Graduate in reply to Fitformentalhealth]

Oh no! Rest up and ice, ice, ice!!! 💪🏼

[TallTeal2020 Graduate]

Sorry to hear this and I wish you a speedy recovery.

Continue with the rest, ice, compress and elevate. Dont go out until you're feeling tip-top or you risk more damage than good.

I've been forced to take 3 different periods of rest since starting C25K and the further you progress in the programme the more frustrating the forced rest periods get but please listen to your body.

You can afford to take a two week rest before it impacts your fitness but someone on here suggested strengthening exercises for me to do inbetween and they've worked a treat. I now make sure I set time aside every day to do these as a result.

I take more two day rests than i did at the start as these extra rest days definitely help with my recovery and I run physically and mentally better once fully recharged .

Oh and I got myself a pair of Oofos - they're post exercise shoes. I'm not sure if it's just coincidence but I've not had nearly as much physical issues since I've started wearng them? I got mine on Amazon. They ain't very pretty and they are pretty pricey but if they seem to work.

Take care.

[Busylady1 Graduate in reply to TallTeal2020]

Thanks for the advice, just been on and bought a pair, lol! 😊

[TallTeal2020 Graduate in reply to Busylady1]

Wow you are fast!!!

They take a bit of getting used to at the start but I basically live in mine now! I got the slider style but eyeing up the thong ones next... Hope they work for you too

[Busylady1 Graduate in reply to TallTeal2020]

Got the thong as I like flip flops although I wear sliders around the house, we’ll see, they may not fit yet as reading reviews you have to go down a size?

[TallTeal2020 Graduate in reply to Busylady1]

The sizing is a tad strange. I'm a 7.5 So ordered the 41s and they are OK for me.

[58soon]

Don't be in too much of a rush. I had to take 10 days off because of bad knees between W6 & W7 but when I went back, to my surprise, I hadn't lost any stamina at all! I'm starting W9 today - nervous as always! Look after yourself, so you don't have any injury regrets Good luck!

[Busylady1 Graduate in reply to 58soon]

Thank you 🙏 😊