Plantar fasciitis and running.

[pe_stopa]

Hi all.

I've been suffering from plantar fasciitis for number of years. In last few years it was under control. I've used shoes suitable for this condition (most of the time) and exercised my right foot whenever I'd feel the slightest sign of pain.

After R2 (Thursday) on W2 I gave my body a day of rest and today (Saturday) I was meant to do my 3rd run of the week. Around noon pain in my right heel started and it wouldn't stop, even after exercises and cooling pads. I know it was my fault as today I've worn flat shoes... Too flat, therefore I knew this pain had nothing to do with my running.

I decided to cancel my scheduled R3W2 as a precision 😔

Now... Do I have to repeat all week or can I just do 3rd run.

[BaddieThePirate Graduate]

I would aim to do your third run. Your fitness won’t decrease for a week or two. Take it really slowly, and see how you go. Any problems, you could drop back a week, but I suspect you’ll be pleasantly surprised. I hope your foot is feeling better soon.

[pe_stopa in reply to BaddieThePirate]

Thank you, I will give it a go on Monday.

[IannodaTruffe Mentor]

As stated in the guide to the plan, if you do not complete a workout, then repeat it. Also, C25K weeks do not have to coincide with calendar weeks, so just pick up where you left off.

Also, as stated in the guide to the plan, you lose no significant condition in the first two weeks of non running. After that loss of condition is gradual.

All any of us can do after a lay off is to go out for a gentle run and see what we can comfortably manage, then use C25k or something similar to rebuild stamina and resistance to injury.

Are you wearing proper running shoes fitted after a gait analysis done at a specialist running shop? If not, it is worth considering if you already have issues. If you are going to buy new running shoes this FAQ post may be helpful healthunlocked.com/couchto5...

[Oldgirlruns Graduate]

It’s really up to you pe_stopa; the only criteria is that you complete all 3 runs before moving on to the next week. So all you really need to do is the 3rd run. But if you feel you need to, by all means complete the whole week again. I’m sorry to hear about your PF, it’s horrible I know. Sadly it’s ‘sensible shoes and insoles’ for me now - flip flops and high heels are definitely out! Good luck with the rest of your C25K!

[ButterCookie]

I had to take multiple breaks, some even lasting a few weeks before and after my C25K due to our pain in different parts of my feet and legs. As you body gets used to the plan, the pain will grow away. Strengthening exercises have helped me a lot. I have given up on pretty shoes - now I only wear shoes that offer proper support because I never usually what can trigger the pain. I've also tried to fix my foot strike to help prevent strains and injuries. Put your health and comfort first. I've done the opposite, just to keep running, and hurt myself even more. Consequently, I had to take longer rest periods. Make sure you take as much rest as you need. My doctor suggested that I get back to running only when I can run a few minutes pain free. That might take a day or a fortnight but be patient and you'll thank yourself for it.

[pe_stopa in reply to ButterCookie]

Thank you so much. Resting few days definitely helped 👍