Hi, I have already completed the Couch to 5k programme back in 2018, but had to stop running in March this year as I injured my calves/something in my legs.
When the gyms opened again in August, I just did low-impact cardio like cross-training, step machine, cycling and rowing. I even managed to do a couple of 5k runs on the treadmill.
I have the stamina to run 5k now but my legs/feet just can't cope?! The past few times I tried to go for a run outdoors, my feet and ankles feel incredibly heavy after 5-10 minutes and I have to stop. I've tried wearing 4 different pairs of trainers and the same thing keeps happening,
Has anyone else experienced this? It feels like gravity is extra strong in my feet to the point where I can barely lift them to run. I don't know if it's because my body isn't used to running for so long, hence why i'm re-doing the couch to 5k programme in the hope that my legs/feet will become accustomed to running outdoors again.
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slothycoffee
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Huge congratulations on getting off the IC and back to running again.
Are you hydrated? Are you running too fast? If you trained on a treadmill I’ve heard it’s a bit harder to get used to roads with the lumps and bumps and ups and downs. I would say take it really slowly make sure you drink plenty of water and don’t worry about distance yet. It sounds like you have been away from running for awhile so going back to the program and doing the intervals is a great way to build yourself back up. I had to do that too after time on the IC. (Injury Couch)
Heavy legs, and perhaps heavy feet, can be symptomatic of poor hydration. As a runner you need to drink a minimum of 2.5 -3 litres of fluid each and every day, running or not, as mentioned in the guide.
This is not optional for runners, it is absolutely crucial, as explained in this post about hydration. healthunlocked.com/couchto5...
You say you have worn four different pairs of trainers, but are they proper running shoes fitted after a gait analysis done at a specialist running shop?
Fashion trainers are not running shoes.
Do you stretch?
Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.
Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.
Have you tried any strengthening exercises, as linked to in the guide to the plan, to improve the muscle tone of your legs?
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