Week 1 done. Bit sore

[Sheepscheeks]

Third run seemed harder - maybe cos it’s warm today? Also, bottom of right foot started hurting, which has got me worried that I might get a recurrence of plantar fasciitis that I had a few years ago. Took 2 years and lots of physio to get rid of it! Did lots of foot rolling over rolling pin and normal stretches when I got back. Might do an extra day of week 1 before venturing onto week 2. I was prepared for doing that anyway. Might never progress beyond week 3 but to be honest I’d be happy repeating that. Anyone else thinking likewise? Brisk walking is as good as running. It’s all movement after all and gets heart rate up.

[MaCherie112 Graduate]

I remember the first week of C25k this time around as being very hard as I was trying to go to fast and do too much all at once. Check your speed and slow down if you need to, stay hydrated and in a positive mindset. I found that repeatedly telling myself over and over that “I could do this & was doing it” etc actually spurred me on and through the runs as opposed to when I was naturally without awareness telling myself I couldn’t do it which made me feel deflated, making the runs that much harder! Tell yourself you can do it and you will! Also a lot of people have advised getting gait analysis done at a runners shop, which I’m aiming to do when I have time - might be something to consider- good luck!!!🍀

[Mrsrun Graduate]

Brilliant that you finished week 1. I found it really hot first thing this morning which made the run harder for me. MaCherie112 has made some really good points. On my Sunday run, I forgot to breath deep and was struggling a bit , when I started to breath deep my run picked up. Good luck

[IannodaTruffe Mentor]

Well done, you are doing great.

Brisk walking does indeed increase heart rate but does not return the same benefits as running. The impact of running, while it can cause issues, is also the best possible way to maintain bone density and strength and reducing the likelihood of osteopenia and osteoporosis, as well as developing a different set of musculature to walking.

If you increase your running over time your body will adapt to burning fats more efficiently and will create more capillaries to transport oxygen more effectively around the body.

In regards to your plantar fasciitis, if you have had pre-existing foot conditions, it would be highly advisable to get a gait analysis carried out to make sure your running shoes are supported in the correct manner.

Perhaps this post about mental approach might make you have a slightly more positive attitude to whether you will complete the plan. healthunlocked.com/couchto5...

You can do this.

[Frizzbomb67 Graduate]

Well done! Another run achieved 👏🏻👏🏻👏🏻It is very tough at the start. Slow down and take extra rest days if you need them. It does get easier - honest 🤗