Big set back

[Jumanji23]

I'm currently in week 9 of couch to 5k. Last week I actually managed to complete 2 5ks, both in around 32 minutes and I was so proud of my progress!

However, the last three times I've tried to go for my run I have had to stop, at 13, 15 and today 10 minutes of running. My calves have seized up and my feet and ankles are really painful.

I'm really confused and disheartened by this because I haven't changed anything in my routine in terms of time I go for runs or my warm up. Has this happened to anyone else and does anyone have any advice?

[Instructor57 Graduate]

Sorry to hear you are having these issues , but you said you have already done 2x 5k's in 32 minutes ?

If you are not sticking to the program which has been carefully designed to reduce the prospect of injury then these things are more likely to occur.

[nowster Graduate]

How are your calves and ankles when walking?

As others will reiterate, going beyond what the programme sets out can lead to injury. The muscles adapt faster than the tendons and ligaments. You might have the muscle power to do the distance but the mechanical side of things takes longer to develop.

[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.

Sticking to the gently progressive structure of the plan is the best way to avoid overuse injuries.

Enjoy your journey.