scary 50’s!

[Gael21]

Hi everyone, I have just joined the group. I have done c25k successfully in the past but stopped and started numerous times due to health issues and repeated ankle injuries and running never progressed much further than the 5k . I am turning 50 next year and probably the most unfit I have ever been. I am hoping that this time I can stick to it and get to the best shape I can. Also any tips for ankle support? I use kinesiology tape at the moment and might ask Father Christmas for better running shoes. Thank you 😊

[AlMorr Ambassador Graduate]

The most important point about your post to this forum was at the very end, you must ask Santa for a good pair of running shoes, that can be your New Year resolution to complete C25K sometime in the new year, for you that would be around the end of February or early March, if you are running outside it might be later due to wintry weather.A good quality pair of running shoes should be sufficient regarding ankle support with kinesiology tape, I wish you luck for your running journey with C25K.

[nowster Graduate]

The very best form of ankle support is actually to strengthen them. For example:

foot-pain-explored.com/ankl... alongside

foot-pain-explored.com/calf...

I'm 54, had an ankle sprain when I first graduated C25K, and run in shoes with zero support. The physio gave me exercises to do to recover from that. I did them. No ankle problems at all in the two years since that sprain.

If you wear shoes that limit ankle motion too much, you will actually make yourself more vulnerable to ankle injuries as that strength will never develop and you may lose any you already have. Take the example of someone with a leg in a plaster cast for several weeks: they lose muscle tone and have to work to get the strength and range of motion back after it's been taken off.

[MissUnderstanding Administrator Graduate]

Where did the tape come from? Was it recommended by a physio? I’d definitely be looking at strengthening my ankles to reduce the risk of injury in your position. There are lots of knowledgeable posters with expertise who are in a great position to share what worked best for them. Thanks to nowster for popping along with some great advice already! Running shoes are always a good idea, and it’s best to go to a shop who can help you choose the most suitable pair for how you run.

More generally, since it’s been a little while since you did c25k, it’s worth reading this guide to the programme. There are lots of helpful hints and tips.  Most important is keeping it slow and steady at a pace where you can talk in full sentences without gasping.  Most of us go too fast! Depending on how fit you are at the moment, it might be worth doing some brisk walking until you can manage 30 minutes of that comfortably.

healthunlocked.com/couchto5....

Really good luck to you.

[Never-too-old-run Graduate]

I'd reiterate the comments on acquiring a good pair of running shoes. I had repeated back pain after most runs until I got myself fitted for appropriate trainers. Since then, I've hardly ever had any trouble. Hopefully there's something out there with extra ankle support. Good luck!