Hi everyone, I’ve got to week 8 run 3 and really proud that I have gotten this far. Today though my ankles really hurt as I was running so much so I had to drastically reduce my speed. Some runs I breeze through and some I really struggle with as my feet/ ankles feel like dead weights.
Are sore ankles a result of poor support from my trainers or is there any stretches I can do before hand?
Well done on your progress.
Are you wearing proper running shoes fitted after a gait analysis? If not, then I suspect you would notice a vast difference if you invested in proper shoes. Fashion trainers are not running shoes.
This post about buying shoes may help healthunlocked.com/couchto5...
Heavy legs can be symptomatic of poor hydration. As a runner you need to intake a minimum of 2.5 -3 litres of fluid each and every day, running or not, as mentioned in the guide.
I did get my gait analyses done but at Sports Direct so not sure it was the best. I’ll go back to a proper running shop to see if there is any difference.
It is not the gait analysis that will make a difference, just whether the shoes purchased as a consequence were of good enough quality and design to support your feet as necessary.
Are you running on or off road? When running off road, I think you need to build up the time gradually, as there is a lot more ankle movement and the impact on your leg is very dependent on what your foot hits as it contacts the ground. If you're on road/tarmac that shouldn't be the issue though.
Hi I’m running just on pavements
It might be worth you doing some ankle and foot warm ups before heading out. I also wonder if your shoes aren't a great fit. Well done for getting to week 8 though!
Hello and Well done you !
You have had some great advice and suggestions.
Do take a look here too, there are some great simple ankle exercises which do have for many great results in strengthening our ankles. We need to take care of the most important part of our running equipment
healthunlocked.com/strength......
🤣 Was just going to post a link to your post! It’s a good one.
Also this one by Linda9389:
Slightly sore ankles are normal. However, do take care and don't overdo things.
They can be the warning signs before an ankle sprain. If the discomfort is below or slightly forward of the ankle bone it's very likely to be in the ligaments.
I found that out to my cost. I sprained mine on my graduation run, leading to a month injured.
On the other hand my shoes are the least supportive possible, being one step up from a sock with a sole. Nowadays my ankle strength is great and I could run 5km in bare feet. A week ago I re-did the first run of Couch to 5K totally barefoot. It was the second anniversary of my first attempt at C25K. The blisters have now healed. 🤣
Key thing: pay attention to your body and don't push through joint issues. Back off and let the pain subside. Add another week or more to your training schedule. ... even if you have to walk until the pain subsides.
Avoid damage rather than being set back with injury - that adds months to your programme.
Look at other runners' trainers and see if yours are adequate.
Burning ankles 
Grinding ankles.....
Aching ankles!
Taping up ankles
