Week 5 run 3 complete with a smile 😊

[Giggletowiggle]

I really did not think I would be able to suddenly jump to this 20min run with no walking breaks, but in fact found it a breeze and even pushed on for an extra 5 mins. So happy, feel like running is starting to become more enjoyable now.

Any advise for ankle and back pain post runs though? The trainers I run in feel really comfortable and supportive and I have no pain during the run, but they’re just an old superdry pair, I think it’s time I invested in some proper running trainers now. Could this be causing the issue?

[Tasha99 Graduate]

Yes definitely. Proper trainers are important but you need to know if you need neutral or support. Ideally you need a gait analysis. Back pain can be because you’re not upright enough. I was like that at first. Imagine you have a helium balloon attached to your head, pulling you up. That might help. Try to look ahead and not down at the pavement all the time.

[IannodaTruffe Mentor]

Congratulations, that is a milestone run.

please be careful about adding extra to your runs.

We are all capable of doing way more than our bodies are conditioned to do, but not without increasing our injury risk. Sticking to gently progressive training plans is the safest way to push our limits, whilst gently increasing our resistance to injury.

Injury often strikes out of the blue and can stop you for days, weeks or even months.

In respect of your pain........don't do more than your body is conditioned to!!!

Proper running shoes will make a huge difference to the impact of running. This post may help healthunlocked.com/couchto5...

Runners need good core strength to avoid back pain. Drop over to the Strength and Flex forum, run by C25k graduates, for specific advice.

Stay slow for the next run......it catches many out.

Keep running, keep smiling.

[Giggletowiggle Graduate]

Thank you both so much for your replies! Great advice and I will make sure to keep it very easy for the next few runs, I have read the post on decent running shoes, great info!! Going to see if I can get analysed over zoom or something! Many thanks 😊

[Tasha99 Graduate in reply to Giggletowiggle]

You can do a footprint test to help analyse your gait apparently.

sportsshoes.com/support/run...

[Rennur Graduate]

5 extra minutes? Don't do it every run! Sometimes that adrenaline high makes you think you can conquer the world! I'm afraid to say you can't! But you can run 20 minutes non stop. That is almost as good.... You should be well chuffed.