Can someone explain how it can be that I felt as if I was going too fast at the beginning and yet my Garmin tells me my pace was slowest at the beginning and picked up during the run? Really, it is weird. Could also have to do with the fact I turned my usual run upside down, running in the opposite direction. Anyhow, the run felt hard, but then again I have been sitting at my desk the whole day. I can't wait until it start to feel easier. Ahh... at least I did a full 30 mins again!
As for my knee, after my last run my left knee hurt. That evening it hurt rather badly even. Doctor Google told me it was probably the inner knee-bands that were strained. And further research told me that A possible reason might be my flat feet. In my daily shoes I use personalized arch supports, but not in my running shoes. The shop is closed at the moment, so I ordered a pair of general arch supports for runners online. Ordered it yesterday and got it today, in time for my run today. Oh right, the knee ache was gone in the meanwhile, long live Reflex spray! Anyhow I tried the arch supports during my CR2, as well did I wear a knee bandage. I don't feel any pain at the moment, waiting to see if it remains that way...
That's excellent that your knee pain hasn't appeared yet, fingers crossed it stays that way and you've solved it. Another great run in the bag - it is weird how some runs feel harder than others isn't it but I guess a day of sitting takes more out of us than we think. Keep going, I'm a couple of runs behind you 😊
Very interesting video, I tried the exercises and they do feel good. The legs are a bit more difficult as my chair is more or less stuck under the desk due to having a sort of stepping machine under my desk for when I feel like moving them a bit. But maybe if I move the legs with this stepping device, the leg exercise is less important (of course meaning I do have to actually use the machine, haha). But I did those other exercises and it feels good, as if my body awakens. Going to try to save the video on my desktop to regularly do the exercises, thanks!
If you have fallen arches you probably need to buy special running shoes which are wider and provide extra support and stability. I bought my Asics shoes last year for Parkrun, although I had not started running yet. The shop assistant looked at my bare feet and walk, then told me only a few pairs were suitable for me but they didn't explain why (it was near closing time!). Since then I have read up on running shoes and there are three types, the main one being neutral. There is a link somewhere to doing a "wet foot test" so that you see the shape of your foot - my feet are pretty flat! Luckily I had the correct shoes for starting C25k in April and I've had no problems with my knees.
Last year I did my first Parkrun in fashion trainers and got shin splints, even though I only ran a tiny bit of it and walked the rest. A week later I did my second Parkrun in the new shoes and it was a totally different experience. I wasn't able to get to any more last year but it's just as well because with no training plan I likely would have injured myself eventually, trying to run too fast. The C25k programme has been brilliant, so perfectly paced over the weeks.
The funny thing though is that I have absolutely no wide feet. On contrary, almost all shoes that I fit are too wide for my small feet. And yet I have very flat feet. I have personalized arch supports for my regular shoes, but I have now bought the general arch supports for my running shoes. I have also read that the running shoes with anti-pronation (not sure about the English word) are not good for everybody with flat feet. So I prefer using my regular running shoes with the sports arch supports. I'll see how it evolves over time, whether I'll go to a shop for personalized running arch support (but that is not possible now).
Indeed, all of our feet are different! My feet are average width, and I didn't think I over-pronated, but I guess they spread out when I run and the wide fit running shoes help.
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