Week 6 Run3, Ankle and back of the heel really sore

[Satman]

I've managed to get to week 6 without too many problems. Just had to repeat week 5 but this week I've really struggled and have a blistered heel at the back of the foot and really sore ankle. Took ten days off to recover but still quite painful . Should I go back to week 4 and 5 before trying 6 again?

[Instructor57 Graduate]

Welcome to the forum and well done with your progress !The first thing I would say is don't run if you are in pain , the last thing you want is to make it worse .

What are your running shoes like ?

Are they proper running shoes that were advised following a gait analysis from a dedicated running shop ?

Or are you running in ordinary high street fashion style trainers ?

If so, they may not be providing the support that you need .

Take a look at this FAQ

healthunlocked.com/couchto5...

As far as going back in the program is concerned, when you are fit enough to run then just go out for a gentle no pressure jog and see what you can comfortably do this will help you decide where to fit back into the program .

You won't loose much fitness within the first 2 weeks of no running and after that it will be Gradual.

Also if you find a run is a struggle, then remember to keep it slow, you should be running at a conversational pace .

[Satman in reply to Instructor57]

Thanks. My shoes are just ordinary Saucony trainers from the sports shop .

[Instructor57 Graduate in reply to Satman]

I also run in Saucony running shoes but with support as advised following a gait analysis.Does the sport shop offer gait analysis ?

If not try one of the dedicated running shops they may be able to confirm if your shoes are suitable or not .

Of course they would like you to buy new shoes but they may be willing to offer you advice as a lot of the specialist shops are staffed by experienced runners , and of course if they can help you then you are more likely to return .

[Satman]

Thanks I will definitely that

[Ian5K Graduate]

Blisters! We often overlook the importance of good socks. You can buy running socks and they’re not so expensive. They fit the foot better and don’t have offending seams were we don’t want them.

I also bought a roll of sports tape - a bit like old fashioned sticking plaster. You cut a bit off, the size you need, and stick it where you think a blister might occur, before it occurs. In time, the feet do toughen up and you can try without the plaster, but prevention is better than cure. Of course, ordinary plasters will do but they get used up pretty quickly going three times a week.

Is the sore ankle over the same foot as the blister? I wonder if you were adversely compensating for the pain when running.

As for the programme, I’d pick it up where you feel most comfortable. I mean, you could pick it up where you left off, or go back a week. It’s how you feel you can cope.

Hope it goes well after recovery. 🙂

[Satman]

It is the same foot. I will get some tape and try that thanks

[Instructor57 Graduate in reply to Satman]

A lot of people recommend these for blisters ,

google.com/search?q=compeed...

[IannodaTruffe Mentor]

Are your shoes the right size? Most people have running shoes at least half a size bigger than normal footwear, as feet swell when you run.

I would second the advice of wearing running socks.

As stated in the guide to the plan, healthunlocked.com/couchto5... 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.

[Satman]

Thanks everyone for the very useful advice much appreciated.

[Pinkfairy1]

I had ankle pain after week 5. Got a gait analysis which was incredibly useful as showed I pronate inwards and got the recommended trainers. Stayed off for around 10 days until ankles felt better again and repeated week 5. Managed fine but have stayed on week 5 for a second week just incase my ankles flare up again. However after yesterdays run I now have sore knees 😫😫 who knew running would be so complicated 🙈

[Satman]

Thanks I will definitely find a running specialist that can do the gait analysis